Jen McDonald - Performance Health & Fitness

STEADY STATE VS HIIT — DOES CARDIO BURN MUSCLE?

Shredders, there's a lot of noise on social media right now telling women over 50:

“Don't do HIIT.”
“Cardio raises cortisol.”
“Cardio burns muscle.”
“Just lift weights.”

The science is much more balanced than that.

🏋️‍♀️ STRENGTH IS OUR FOUNDATION

As we age, strength training becomes incredibly important for maintaining muscle, strength, bone health and function.

That's why progressive strength training is a major part of our Shred.

But that doesn't mean cardio suddenly becomes bad for us.

🚶 STEADY-STATE CARDIO

Walking, cycling, swimming, rowing or incline treadmill work builds our aerobic fitness and endurance while increasing energy expenditure without creating huge amounts of fatigue.

During fat loss, that's extremely useful.

⚡ HIIT

HIIT means short periods of harder work followed by recovery.

It does NOT mean flogging yourself until you collapse!

Done correctly, HIIT is an extremely time-efficient way of improving cardiovascular fitness and VO₂ max.

And importantly:

HIIT doesn't automatically burn muscle.

When resistance training, nutrition and recovery are properly managed, research shows cardio and strength training can successfully coexist.

❤️ WHY DON'T WE JUST DO WEIGHTS?

Because we're training the whole body, not just our muscles.

Health guidelines recommend BOTH aerobic exercise and resistance training, including as we get older.

We want:

🏋️ Strength → muscle, strength & bone health
🚶 Steady state → aerobic base & endurance
⚡ HIIT → cardiovascular fitness & conditioning
😴 Recovery → adaptation & performance

The problem isn't cardio.

The problem can be too much training, too little recovery and poor programming.

🏃‍♀️ WE'RE THINKING LIKE ATHLETES

Athletes don't choose between being strong or being fit.

They develop both.

So particularly through our 40s, 50s, 60s and beyond, I don't simply want us maintaining muscle.

I want us protecting our muscles, bones, heart, lungs, mobility and our ability to perform.

Don't be frightened away from cardio by an Instagram headline.

Lift. Move. Condition. Recover.

WE'RE NOT TRAINING LESS BECAUSE WE'RE GETTING OLDER.

WE'RE TRAINING SMARTER SO WE CAN KEEP BEING ATHLETIC AS WE GET OLDER. 🔥💪

🔥 30 SHREDDERS. 28 DAYS. GAME ON. 🔥

30 amazing AF Engadine members have signed up to learn how to EAT, TRAIN & RECOVER LIKE AN ATHLETE.

This isn’t about simply eating less and exercising more. Over the next 28 days, our Spring Shredders are going to learn how to fuel their bodies to perform, build strength, recover and SHRED.

🏋️ The WEIGHTS get heavy — progressive, purposeful strength training designed to challenge and build lean muscle.
⚡ The HIIT gets focused & fast — short, sharp sessions designed to push intensity, fitness and performance.
🧘 The RECOVERY gets gentle & pampering — because adaptation happens when we give the body the opportunity to repair, rebuild and come back stronger.
🥑 And the FUEL gets specific — protein, quality fats and carefully measured carbohydrates designed to perform, grow, shred and support our energy systems and recovery.
This is four weeks of learning WHY we train the way we do, WHY we eat the way we do and WHY recovery matters just as much as the hard work.

And now we have our team.
💜 30 MEMBERS. 30 DIFFERENT STARTING POINTS. ONE 28-DAY MISSION.
3 SLEEPS UNTIL GAME ON! 🔥

Welcome to our 2026 SPRING SHREDDERS.
Stronger. Fitter. Smarter.
LET’S SHRED. 💪🔥
PH&F by Jen | AF Engadine

⚡ 28 DAY SHRED — WE’RE ALMOST THERE! ⚡

⚡️ READY TO SHRED? ⚡️

28 DAYS.
ONE GOAL.
YOUR RESULTS. 💜🔥

Want in?

👇 REPLY “SHRED” 👇
and I’ll send you the registration email with everything you need to get started!

💪 Strength Program
🏋️‍♀️ Daily WOD Workout of the Day — so you always know exactly what to do
🥗 Individualised Meal Plan
📊 EVOLT Scans
🔥 28 Days of Accountability
🏆 $1000 PRIZE MONEY

✨ This isn’t just another challenge…
It’s your chance to finally learn the truth about training and eating.

We strip away the confusion, the fads, and the overwhelm.
You’ll learn how to balance your lifestyle, simplify your nutrition, and train smarter — not harder.

🚫 No more myths
🚫 No more guessing
🚫 No more starting over

Just real education on what actually works — especially if you’ve tried everything, feel stuck, and are sick of failing and giving up.

STARTS 31ST AUGUST

No more waiting.
LET’S SHRED. 💜⚡️

💜 THE AFE 28 DAY SHRED IS BACK. THIS ROUND WE’RE GOING NEXT LEVEL! 💜

🚨 REGISTRATIONS ARE NOW OPEN! 🚨

Starting Monday 31st August, we’re bringing you 28 days of training, nutrition, goal tracking, accountability, education and some serious SHRED energy! 💪

But this time… we’re adding something NEW.

⚡ THE SHRED LEADERBOARD
Each week we’ll celebrate the people absolutely smashing it — consistency, effort, improvement and attitude. This isn’t just about who loses the most weight. It’s about who SHOWS UP! 👊

🔥 WEEKEND SHRED CHALLENGES
Expect some special Saturday team challenges, outdoor sessions and a little friendly competition!

🧠 MINDSET POWER-UPS
Because changing your body is one thing — changing your habits is what makes the results LAST.

🏆 AND YES ... THERE WILL BE PRIZES!

We’ll be watching for our biggest transformations, most improved, consistency champions and those people who bring the ENERGY to the group! 🔥

Your $149 includes:

🏋️ Daily SHRED WODs — Full + Mini options
🥗 Personalised Nutrition Plan
💪 Strength Program catered to your level of experience
📊 Evolt 360 Scans + Progress Tracking
📸 Measurements & Transformation Tracking
💜 Private SHRED Facebook Community
📚 Daily Education + Motivation
⭐ Coaching & Support from the PH&F Team
🔥 Weekend Challenges
🏆 Leaderboards to show your commitment ti turning up and completing the program.

28 DAYS. ONE DECISION. SIMPLE!

You don’t need to be fitter before you start.
You don’t need to be perfect for 28 days.

You just need to COMMIT.

🔥 TRAIN SMARTER.
🥗 FUEL BETTER.
🧠 THINK STRONGER.
💜 LIVE STRONGER.
🎉 FIND YOUR INNER ATHLETE
❤️ JOIN THE AFE LOVING COMMUNITY 🕺💃

📅 STARTS MONDAY 31ST AUGUST 2026
💰 ONLY $149

🚨 30 x SPACES ONLY REGISTRATIONS ARE OPEN NOW!

Comment SHRED 🔥 below, message us or register at Anytime Fitness Engadine and I'll send you your registration 😎

💜 AFE + JEN- PERFORMANCE HEALTH & FITNESS

StrongerTogether

💜 THE AFE 28 DAY SHRED IS BACK. THIS ROUND WE’RE GOING NEXT LEVEL! 💜

🚨 REGISTRATIONS ARE NOW OPEN! 🚨

Starting Monday 31st August, we’re bringing you 28 days of training, nutrition, goal tracking, accountability, education and some serious SHRED energy! 💪

But this time… we’re adding something NEW.

⚡ THE SHRED LEADERBOARD
Each week we’ll celebrate the people absolutely smashing it — consistency, effort, improvement and attitude. This isn’t just about who loses the most weight. It’s about who SHOWS UP! 👊

🔥 WEEKEND SHRED CHALLENGES
Expect some special Saturday team challenges, outdoor sessions and a little friendly competition!

🧠 MINDSET POWER-UPS
Because changing your body is one thing — changing your habits is what makes the results LAST.

🏆 AND YES ... THERE WILL BE PRIZES!

We’ll be watching for our biggest transformations, most improved, consistency champions and those people who bring the ENERGY to the group! 🔥

Your $149 includes:

🏋️ Daily SHRED WODs — Full + Mini options
🥗 Personalised Nutrition Plan
💪 Strength Program catered to your level of experience
📊 Evolt 360 Scans + Progress Tracking
📸 Measurements & Transformation Tracking
💜 Private SHRED Facebook Community
📚 Daily Education + Motivation
⭐ Coaching & Support from the PH&F Team
🔥 Weekend Challenges
🏆 Leaderboards to show your commitment ti turning up and completing the program.

28 DAYS. ONE DECISION. SIMPLE!

You don’t need to be fitter before you start.
You don’t need to be perfect for 28 days.

You just need to COMMIT.

🔥 TRAIN SMARTER.
🥗 FUEL BETTER.
🧠 THINK STRONGER.
💜 LIVE STRONGER.
🎉 FIND YOUR INNER ATHLETE
❤️ JOIN THE AFE LOVING COMMUNITY 🕺💃

📅 STARTS MONDAY 31ST AUGUST 2026
💰 ONLY $149

🚨 30 x SPACES ONLY REGISTRATIONS ARE OPEN NOW!

Comment SHRED 🔥 below, message us or register at Anytime Fitness Engadine and I'll send you your registration 😎

💜 AFE + JEN- PERFORMANCE HEALTH & FITNESS

🔥💜 THE AFE 28 DAY SHRED IS BACK — AND THIS ROUND WE’RE GOING NEXT LEVEL! 💜🔥

🚨 REGISTRATIONS ARE NOW OPEN! 🚨

Starting Monday 31st August, we’re bringing you 28 days of training, nutrition, accountability, education and some serious SHRED energy! 💪🔥

But this time… we’re adding something NEW.

⚡ THE SHRED LEADERBOARD
Each week we’ll celebrate the people absolutely smashing it — consistency, effort, improvement and attitude. This isn’t just about who loses the most weight. It’s about who SHOWS UP. 👊

🔥 WEEKEND SHRED CHALLENGES
Expect some special Saturday team challenges, outdoor sessions and a little friendly competition!

🧠 MINDSET POWER-UPS
Because changing your body is one thing — changing your habits is what makes the results LAST.

🏆 AND YES… THERE WILL BE PRIZES!
We’ll be watching for our biggest transformations, most improved, consistency champions and those people who bring the ENERGY to the group! 🎁🔥

Your $149 includes:

🏋️ Daily SHRED WODs — Full + Mini options
🥗 Personalised Nutrition Plan
📊 Evolt 360 Scans + Progress Tracking
📸 Measurements & Transformation Tracking
💜 Private SHRED Facebook Community
📚 Weekly Education + Motivation
⭐ Coaching & Support from the PH&F Team
🔥 Weekend Challenges
🏆 Leaderboards + Prizes

28 DAYS. ONE DECISION.

You don’t need to be fitter before you start.
You don’t need to be perfect for 28 days.

You just need to COMMIT.

🔥 TRAIN SMARTER.
🥗 FUEL BETTER.
🧠 THINK STRONGER.
💜 LIVE STRONGER.

📅 STARTS MONDAY 31ST AUGUST 2026
💰 ONLY $149

🚨 SPACES ARE LIMITED — REGISTRATIONS ARE OPEN NOW!

Comment SHRED 🔥 below, message us or register at Anytime Fitness Engadine.

💜 AFE × PERFORMANCE HEALTH & FITNESS
StrongerTogether

Congratulations to our incredible 30 members of AF Engadine who absolutely dominated the last 28 days! 🔥💜

What you achieved was far more than just a challenge. Over the last four weeks you committed to structured training, pushed your sessions with purpose and intensity, learned how to fuel your bodies properly, and developed a deeper understanding of how nutrition supports muscle growth, fat loss and performance. You tracked, you trained, you stayed accountable — and the results speak for themselves.

The physical changes have been incredible to watch — stronger bodies, leaner physiques, improved fitness and energy — but just as powerful has been the transformation mentally, emotionally and spiritually. Confidence has grown, discipline has strengthened, and many of you have discovered just how capable you truly are when you commit to the process.

This wasn’t luck. It was education, consistency, effort and belief.

You are no longer just “doing a program” — you now understand how to train like an athlete and how to eat to support your body for life.

Watching so many of you connect, support one another and build genuine friendships throughout this process has been one of the most rewarding parts of the last 28 days.

Watching the AF Engadine community bond and grow stronger every day makes me incredibly proud of every single one of you.

The first 28 days were just the beginning.

Jen 💜💪