Oakdon Fitness

05/03/2025

Save this stretch routine to do after your next workout and future ones. 🙆‍♀️

🔸🔸🔸5 simple moves🔸🔸🔸

1. Pigeon pose focusing on glutes and back.
Make sure your hips are square, and you extend your leg as far back as you can lowering the body to the floor to get a deeper stretch

2. Hip flexor stretch focusing on upper thighs and shoulder stretch incorporated.
Make sure your front foot goes past your knee and when stretching your shoulders push down the bottom of the arm, not the top across the chest

3. Tricep stretch focusing on back of the arms.
Keep the elbows close to the ear.

4. Quads stretch focusing on the front of the thighs.
Make sure you pour your hair into the bottom and keep your knees together, pushing your hips forward

5. My favourite - forward Bend focusing on lower back, hamstrings and glutes

Don’t rush these poses ….. hold each one for 45 seconds for maximum affect, don’t force the stretch either.

NEVER SKIP STRETCHING! 🙆‍♀️

04/02/2025

What a transformation!! 5kg in 8 weeks!!

Introducing just one of my successful clients when it comes to losing body fat. Katie is in her mid 40s and noticed she was putting on weight around her middle. She did her usual calorie deficit and upped her cardio which used to work in her 20s and 30s but doesn’t work now.
I introduced her to fasting , teaching her when to eat and how to eat during her monthly cycle. Teaching her foods to stay away from which have no benefit to her health. Showing her how to lift weights and strengthen her body!
How incredible does she look?

⭐️ MY TESTIMONIAL⭐️

“Sara is an amazing personal trainer, with a wealth of knowledge and is an all round inspiration on everything health and fitness on so many levels! She has really helped me, not only to improve my strength, feel confident about my body, but has also helped me to change my overall mindset to ensure the results last and I maintain a healthy lifestyle moving forwards. I cannot recommend her enough!”

Are you facing the same problems in your 40s and 50s? but don’t know where to start.
Cutting calories and excess cardio just doesn’t work when you hit a certain time of life.

Want to get out of those bad habits of low fat low sugar low calories?
DM me if you want my help.
I offer online sessions where I will teach you a better way to a healthy lifestyle.

02/02/2025

6 great reasons which links exercise to mental health. Swipe along then hit SAVE 💪🏽

Please share with those you think may benefit from this 🫶

Please comment “MORE” if you’d like me to share more posts like this.

25/01/2025

07/08/2024

I LOVE THIS ANALOGY:
You are holding a cup of coffee when someone comes along and bumps into you or shakes your arm, making you spill your coffee everywhere.
Why did you spill the coffee?
"Because someone bumped into me!!!"
Wrong answer.
You spilled the coffee because there was coffee in your cup.
Had there been tea in the cup, you would have spilled tea.
Whatevr is inside the cup is what will spill out.
Therefore, when life comes along and shakes you (which WILL happen), whatever is inside you will come out. It's easy to fake it, until you get rattled.
So we have to ask ourselves... “what's in my cup?"
When life gets tough, what spills over?
Joy, gratitude, peace and humility?
Anger, bitterness, victim mentality and quitting tendencies?
Life provids the cup, YOU choose how to fill it.
Today let's work towards filling our cups with gratitude, forgiveness, joy, words of affrmation, resilience, positivity; and kindness, gentleness and love for others.

05/06/2024

Last year I gained around 3 kg and when I reverted back to my normal calorie reduction and exercising more it did not work. I wanted to know why my sleep was all over the place. I was gaining belly fat and suffering from palpitations along with anxiety and awful nights sweats.

Our perimenopausal bodies need a different approach to what we usually do in our 20s and 30s. I really believe a lot of what we're experiencing during this time is our bodies way of telling us to slow down, turn inwards and stop putting everyone before ourselves.

Here's what l've been doing:
I’ve worked on reducing my dally stress and anxiety through meditation, deep breath work & just sitting in my own company with no screen for 20 minutes a day.

I’ve reduced my workout time to 45 minutes The shorter the better!

I took a break from my high intensity HIIT's and started doing more low intensity circuits that included a mix of strength, balance and moderate cardio moves.
I’ve take more rest days.

I use to workout 6 days a week sometimes twice daily.

Now I might do 3-5 workouts a week tops.

* The most important thing I focus on is my TDEE (total daily energy expenditure) if I can do 12k steps everyday then I'm happy. I get my steps in mostly by moving around regularly throughout the day:
- Playing with the kids & Santi
- Housework & chores
- Dancing in the kitchen 🥳

I’ve been loosely carb cycling in alignment with my menstrual cycle so l eat fewer carbs at the start of my cycle (1-10) and then more carbs the weeks leading up to my period.

I've been incorporating fasting into my routine, again in line with my cycle. And strictly no fasting the week before my period , I just eat when I'm hungry. I’m never hangry because I follow mainly a keto diet.
Concentrate on high healthy fats from plants (including nuts and seeds). This is also amazing for my gut health.

My sleep has been golden since changing my lifestyle this way.

Even if you don’t have a cycle car cycling is the way forward along with fasting but knowing which fast to do.

I hope some of these tips help you find your own path to hormone balance in this wacky time of our life. It doesn’t have to be hard and horrible if we make small changes like this and understand our bodies as women
please get in touch if you want to know more and/or struggling.

25/05/2024

MOTIVATIONAL POST 💪🏻💪🏻💪🏻💪🏻

When you are in your 30s and you are told that training keeps you young,

you roll your eyes and do it anyway…

in your 40s, you start looking at your friends who don’t exercise and you say, hey they might be right…

when you are in your 50s you are 100 % convinced…

because now you experience the strength, freedom and quality of life that inactive people the same age as you don’t have…

My name is Theresa Moloney. I’ve been lifting weights consistently for 38 years and I’m 56 years of age

And now that I’ve told you my story,

there is no reason for you not to commit

❤️ I say this with love… you are worth it

22/05/2024

Something to consider next time you're frustrated about "not seeing results."

Advice…… stay on the path and keep going because fasting is the most effective way to reboot your health. Fasting forces cells to adapt, cleans out damaged cells, and regenerates newer, healthier ones.