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Monday 9am - 3pm Tuesday 9am - 3pm Wednesday 9am - 3pm Thursday 9am - 3pm Friday 9pm - 3pm

Fi Modderman - Fitness & Health Coach, Miskell Street, Rangiora (2025)

I help women switch the internal narrative when it comes to their health and body, from "I can't," to "I can." It's from the inside that the real transformation happens. If you don't truly BELIEVE that you can have the body and health and energy you desire - then you won't. You won't stay consistent with the behaviour and lifestyle changes that need to happen externally - because hey, you believe deep down that you can't actually do it right! But we need to start not only with the 'outside world', but most importantly, your 'inside world'. What is going on in your head? So alongside the 'what to do' in terms of eating, exercise, stress and sleep, let's change all those life-long stories, patterns, routines and ways of being that you're currently accidentally stuck in. If you don't know those programs are running in the background keeping you stuck, how can you change them? That's why working alongside a coach, who's job it is to shine a light on those pesky stories that tell you you "can't", is what will ultimately have you doing what it takes to get you to where you want to be long term. But you MUST be ready and willing to do the work! Not just the work of loading up your plate with chicken and broccoli (blah really? No, we don't have to do that either!), but the work of catching reoccurring thoughts, beliefs and stories that no longer serve you - and rewire in the new ones that do! You can do this. I believe in you. And I'm here to help. Just message me to get started with coaching now. xx Fi

09/11/2025

This morning as I was about to go for a run — my husband made some photos of me (before and after, no less 🙈).

Now, I’ve spent a lifetime zooming in and picking apart every photo… every inch of skin, roll, wrinkle, cellulite - analysed and approved before it ever saw the light of day.

These pics? Anything but approved.

For the first time in forever, I ran in a sports bra (something I never do). About an inch of actual skin showing **gasp!** So yeah, full daylight, tight clothes, 40+ skin doing its thing? That used to be a hard no.

But lately… I’ve come to more peace than ever before with how I look.

Yep - I’ve got wrinkles from years of smiling. Saggy thigh skin. A varicose vein mapping its way up my leg. Cellulite - because, shocker - I’m human.

And I’m honestly (mostly) at peace with it.

Because these days, I focus on how I feel and what my body can do.

At 43, I can still run, jump, climb, do pull-ups and press-ups, lift heavy sh*t, and chase life with energy to spare.

So if my body tells that story through its rolls and wrinkles… so be it.

How about you?

How do YOU feel about your body right now... the one that carries you through your life every day?

💚

28/10/2025

No equipment? All good!

Because you don’t need a gym full of weights to challenge your muscles - you just need your body, gravity, and 5-15 focused minutes.

These 10 moves work your legs, core, and upper body anywhere... living room, park, hotel room even - or that “I’ll start tomorrow” mindset.

1. Squats
2. Split lunges
3. Press ups
4. Plank get up
5. Hamstring bridge
6. Butterfly bridge
7. W Superman
8. Headlift crunch
9. 45 degree glute raise
10. Plank

Start with doing 10-12 of each.
Don't rush them - make each movement super intentional and focus on how your muscles are feeling.

Do two sets.
Add a third set of each if you have the time!

Because despite what social media will have you believe, you don't actually need to join a gym to build up your strength.

Strength honestly, gets built in those moments of “I’ll do it anyway.”

Save this post for the days you don’t feel like it - that’s when it matters most.

💚

18/10/2025

Confession time 😅
I don’t love sprint interval training.

In fact, I built it into Fi-Fit partly so I’d be held accountable - because if it wasn’t on my plan, I’d probably (definitely!) skip it!

But yesterday, I watched my daughter flying down the track at her school athletics day and it brought back a MASSIVE desire to feel that kick I used to get when running 100m as my sport in high school. I hate to even admit it to myself, but it's around 3 years ago that I last did proper sprints outside! 🙈

So today, I headed out for my run (used it as a warm up), then got to the rugby fields and SPRINTED my little heart out, down the field, walking back.
Multiple times!

Because even though it’s short, it’s hard.

Your legs burn, your heart’s pounding, and every part of you is screaming to stop… But the feeling afterwards? Pure bliss!
That post-SIT “high” - clear mind, buzzing energy, that I-can-do-anything feeling - it’s honestly addictive.

And here’s the thing: this isn’t just about fitness. For us in midlife, Sprint Interval Training is one of the most powerful tools for our hormones and metabolism.

It’s short (10–30-second bursts) but mighty... helping you:

• Build lean muscle without spending hours in the gym.
• Burn stubborn belly fat and lower cortisol (the stress hormone that makes fat stick around).
• Boost energy + recovery by improving mitochondrial function — your body’s energy engines.
• Balance hormones by increasing human grown hormone (HGH) and testosterone (so you feel toned, not tired).
• Improve brain clarity + memory, thanks to a rise in BDNF - your brain’s “growth fertilizer.”
• Lower inflammation and even ease hot flashes by improving blood flow and oxygen delivery.

It’s basically the perfect antidote to the midlife slowdown: short, sharp, and efficient.

3 Easy Ways to Try SIT Yourself:

1. Hill Sprints: Find a gentle hill, sprint up for 20 seconds, then walk down to recover. Repeat 3–6 times.
2. Cycle Intervals: 30 seconds of fast pedalling, 90 seconds easy spin - repeat for 3 rounds and build up to more. Great low-impact option!
3. Kettlebell Tabata: 20 seconds of swings, 10 seconds rest, 8 rounds total. Focus on power, not perfection.

Start with once per week (like I currently do) and if time allows, build it in a second time.

You might not love doing it... but you’ll love how it makes you feel!

💚

27/09/2025

Does Friday (or Saturday) night undo your whole week… every week?

It’s not your willpower - it’s the weekend trap no one thinks much about.

Here’s how it usually goes:
* All week you’re nailing it - balanced meals, steady energy, even starting to feel lighter in your clothes perhaps?
* Then Friday night hits: “I deserve this.” 🍕🍷
* Saturday turns into “different food day.” * Sunday? The “last supper” before you promise yourself a fresh start Monday. 😅

By the time Monday rolls around, you’re not just back at 'square one' you’re usually carrying guilt, a touch of shame (or denial as was the case for me in the past!) and that quiet thought: “Maybe this is just my body now.”

Here’s the shift no one talks about: Your body doesn’t own a calendar. It doesn’t care if it’s Tuesday or Saturday. It only responds to the fuel you’re giving it.

Results don’t disappear because you had pizza. They disappear when you keep 'starting over' instead of continuing forward!

My clients who finally break free from the Monday reset cycle don’t do anything extreme. They simply: Fuel their bodies the same way on weekends as weekdays. Leave space for joy + living life. Drop the Jekyll-and-Hyde routine that keeps them spinning.

And the results? Consistent energy. Steady progress. Zero food guilt. It's just who they are now.

My weekends used to look different too, until I learned the real secret: treating weekends like normal days (with a sprinkle of fun) changed everything.

I learned to listen to my body (what I fed it, changed how it felt!) and came to a decision that I didn't want to feel sluggish, tired or bloated on my two days off each week.

And you know what? Nor do you!

Imagine waking up on Monday with energy, already on track to keep showing up as your awesome self, no “make-up” mode nor restriction needed.

Drop a 💚 in the comments if you'll give this new mindset shift a go! (And you know you can start this tomorrow hey - not wait for next weekend! 😉)

Address

Miskell Street
Rangiora
7612

Opening Hours

Monday	9am - 3pm
Tuesday	9am - 3pm
Wednesday	9am - 3pm
Thursday	9am - 3pm
Friday	9pm - 3pm

Website

http://www.fimodderman.com/

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