Sarah Castley - Women's Fitness Specialist

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Sarah Castley - Women's Fitness Specialist

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Lindisfarne & Cambridge 📍

Creator MumSTRONG & STRONGWOMEN.fitness
Group exercise for women
MumSafe™ Trainer
Qualified Female Health and Performance Coach
Babies and children welcome in class
Adults only classes for our over 45s ladies

19/09/2026

It was my lucky day! ✨

A cancellation appointment came up at TasWomen’s yesterday and I was lucky enough to get in and meet with the lovely Dr Amy Edler.

We chatted all things women’s health and perimenopause, and I’ve come away with a PLAN! 🙌

My goal? To feel more like myself, more of the time.
More emotionally balanced. More energetic 💪🏼 Less symptomatic. Just… more ME.

I’ll see Dr Edler again in 3-months to reassess, or sooner if I need more support.

Thank you so much for all the messages of support and encouragement!

A couple of great resources she recommended for women 35+:
🌿 Jean Hailes for Women's Health — particularly the Her Health Check
🌿 Australasian Menopause Society — their fact sheets are a great place to start.

Have a look over the weekend. Get informed. Get educated. And advocate for yourself.

Because faking it is exhausting — and we deserve better than that.

Sarah x

16/09/2026

LET’S TALK HORMONES
(It’s a little long… but bear with me 😂)

Because honestly…

WHAT. THE. ACTUAL. F**K.

I’ve been riding this hormonal wave for about two years. I’ve spoken to medical professionals, but have generally walked away without much of a plan.

I know what helps — strength training, fresh air, sleep, eating well, managing stress — but when you’re in the thick of it, what can you actually do?

A few weeks ago, I spent around 14 days feeling like absolute s**t — bloated, exhausted, headachy, lethargic and not much fun to be around — assuming my period was coming. It finally arrived (late). A few days later it finished and…

I FELT GREAT.

Finally!

Then the very next morning I woke up angry and sad. WHY?! 🤷🏻‍♀️

And this is the part I struggle with.

A headache? I can take something.

Cramps? There are things I can do.

But what do you do when your emotions feel completely out of your control?

Think three-year-old supermarket meltdown 😂

Except I’m a grown adult with a household, business and responsibilities.

And, of course, that was the day of my hockey preliminary final 🙈

I went into the game in a terrible headspace. Tried to shift it.

Couldn’t.

Then I made a terrible tackle, got a yellow card and was sent off.

THANK GOD I’M GOING OFF!! I’m playing like s**t. I’m not helping the team at all.

Then…

WHAT HAVE I DONE?! I’ve let the team down. Anger. Disappointment. Tears.

Sunday — same.

Monday — improving.

Tuesday — normal Sarah is back 🙏🏼

Happy. Rational. Easy going. Me.

What the actual f**k?

I’m pretty sure hormones played a VERY big part in all of this.
Women can do all the “right” things and sometimes…

WE STILL FEEL LIKE S**T.

You can’t always mindset your way through hormones.

I don’t have the answers yet, but I do have an appointment coming up — and I’ve put myself on the cancellation list to be fast-tracked 😂

So hopefully I’ll have some answers soon.

Until then… (I probably need to stay away from the hockey field)

BEING A WOMAN IS TOUGH.

Give yourself a pat on the back.

Because despite all the s**t our bodies throw at us…

WE KEEP SHOWING UP!

11/09/2026

FIT OVER 45 💙

Most of our ladies walked through the door having never lifted a weight.

And a SKI ERG? 😂 Definitely outside their comfort zone!

The nerves are REAL when you’re trying something new — especially if you haven’t been in a gym for years, or ever.

But they settle quickly.

Because this isn’t your typical gym environment. It’s women cheering each other on, celebrating the small wins, having a laugh and reminding each other: you absolutely can do hard or new things!!

I’m Sarah, and I love helping women discover just how strong and capable they are — not so you can lift the heaviest weight in the room, but so you can feel stronger in everyday life.

And THAT is where the wins happen:

✨ Carrying all the boxes yourself.�✨ Walking kilometres on holiday and feeling great.�✨ Climbing stairs without stopping.�✨ Getting down on the floor — and back up again — with ease.

These are the wins 👏🏼

The strength that builds confidence, independence and freedom to keep doing the things you love.

Our Fit Over 45 community includes women in their 50s, 60s, 70s and 80s. Age and experience don’t matter.

Bring the nerves. Bring the uncertainty. Bring the “I’m not sure I can do this.”

We’ll meet you exactly where you’re at 🫶🏻

Come as you are. Leave with confidence.

📍 Lindisfarne Rowing Club�🗓️ Monday, Wednesday & Friday | 10:40am�💙 Casual passes • No memberships • No lock-in contracts

📧 [email protected]�🌐 www.strongwomen.com.au

09/09/2026

Today I chose me.

I could have completed work admin, folded the mountains of washing, tidied the house, hung out the washing… (it’s still in the washing machine) eek!

Or taken this VERY SAD DOG for a walk 🐕‍🦺 😂

But nope. I went to the gym (downstairs in my house).

Some weeks I struggle to make time to train myself too. So today, I pushed the list aside and prioritised me.

Went in with a headache. Walked out feeling amazing.

The washing can wait. The housework can wait. Even the sad dog survived 😂

Your health and wellbeing matter too.

08/09/2026

SATURDAY CLASS UPDATE

No 9am Stronger class this Saturday due to my hockey preliminary final 🏑

Join us Sunday at 9am instead!

📲 Book via the app.

Thanks for your understanding & support! xx

07/09/2026

WOMEN’S HEALTH WEEK 💙 
DO IT ANYWAY

How often do we know we should be looking after ourselves… but somehow everyone and everything else comes first?

We’re busy. We’re tired. We’re caring for everyone else. 
And thanks to social media, looking after our health can sometimes feel like it requires a 27-step morning routine, perfect nutrition and hours at the gym 🙄

It doesn’t.

Looking after yourself doesn’t have to be complicated. It might mean:

- Booking the appointment you’ve been putting off.
- Asking for help so you actually have time to go.
- Going for a walk.
- Getting 5 minutes of fresh air.
- Coming to the gym and moving your body.
- EATING. Yes, actually fuelling yourself!
- Getting more sleep.
- Taking time to rest.

And perhaps most importantly…

Giving yourself permission to prioritise YOU!

It isn’t selfish. It isn’t indulgent. 
It’s part of looking after your health 🤸🏻‍♀️

So this Women’s Health Week, take 10 minutes.

Write down 3 things you’re going to do for yourself — and 1 change you can make to help actually make them happen.

👉 Maybe it’s putting that appointment in your calendar. 👉 Asking your partner to take over the kids for an hour. 👉 Scheduling your walk like you would any other commitment. 
Or simply saying no to something else so you can say yes to yourself.

Not things you should do. Not things Instagram says you need to do. Things that will genuinely make you feel better, stronger, healthier or more like yourself.

Then…

DO IT ANYWAY 🫶🏻

Even if you’re busy. Even if it’s not perfect. Even if you have to ask for help. Even if you’re a little nervous.
Start small. Start today. 
Because every little bit matters - believe me!!

21/08/2026

Our STRONGER classes are for busy women 💙

Kids or no kids. 20, 30, 40 or 50 years old and beyond!

Super fit, starting from scratch or starting again. It doesn’t matter.

These classes are about building strength and fitness in a way that works for YOU.

Yes, it’s a group exercise class, capped at 20 women, but our philosophy is simple: you do you.

Because we understand that women have a LOT going on that can make prioritising themselves difficult.

Sick kids. Work. Pregnancy. Fertility. Hormonal changes. Perimenopause. Family. Life. Loss. The list goes on…

And sometimes just getting through the door is the biggest achievement of the day.

That’s why STRONGWOMEN is affectionately known as “the gym that’s not a gym.”

No mirrors. No egos. No judgement. Just loads of support.

You have qualified trainers who know how to work with women at different ages and stages, a fabulous community around you, and the freedom to challenge yourself when you’re feeling good — or adapt when you’re not.

These classes are also child-friendly, because we know childcare can be one of the biggest barriers to exercise for mums.

We don’t believe in a one-size-fits-all approach, because …

Every woman is different. Every body is different.
Every day can be different.

Come as you are. Do what you can. Build from there 💪🏼

That’s what our STRONGER classes are all about.

Build Strength • Move with Confidence • Feel Like Yourself Again

Book your $10 trial class today 📲www.strongwomen.com.au

19/08/2026

I’ve realised that having goals keeps me motivated—and, most importantly, keeps me showing up 💪🏼

I know… a fitness coach lacking motivation?! 🤔 But at the end of the day, I’m a busy mum doing my best, just like you.

I’m almost 46, and I’m happy to say my ongoing back & hip pain and fluctuating energy levels have improved 👏🏼

I genuinely believe it comes down to persisting with the right guidance around training, nutrition & hormones.

And what I learn along the way, I share—because if it can help another woman, it’s worth it 👏🏼👏🏼

My goal? Keep playing competitive hockey. Next up: Nationals in Adelaide! 🏑 But also to feel energised, happy and as pain & symptom-free as possible in everyday life.

Training Focus: Unilateral strength, rotational & anti-rotational core work, plyometrics—and REST days!

Nutrition: A work in progress. I’m working with a nutritionist & naturopath, focusing on more protein and eating more regularly. For me, this has made a BIG difference to those energy crashes and headaches.

Hormones: Watch this space! I’m experiencing some perimenopause symptoms—energy dips, hot flushes, heavier periods and low iron. I’m supplementing and seeing a women’s health GP next month.

Is it rocket science? Nope. A lot of it I already knew. The challenge was learning what to implement and how.

So my advice? Ask for help. Keep starting and re-starting. Be kind to yourself.

19/08/2026

MumSafe™ Level 2! (finally - I’ll get onto completing Level 3 now) 🤪

I’m really proud to share that I have officially achieved MumSafe™ Level 2 Trainer status! 🎉

As a MumSafe™ Trainer, ongoing education is a huge part of what I do. Working with women and mums means continually learning, evolving and staying up to date with the best evidence around safe and effective exercise throughout motherhood.

To achieve Level 2, I’ve completed more than two years as a MumSafe™ Trainer, along with all required Year 2 education and assessments.

I’m incredibly proud to be part of such a passionate community of trainers who share the same mission: supporting women to move safely, confidently and effectively through every stage of motherhood and life 💪🏼

Because returning to exercise after having a baby shouldn’t be confusing, intimidating or a one-size-fits-all approach.

If you’re pregnant, postpartum or simply looking for a trainer who understands the changes women experience through motherhood and life, I’d love to help.

📩 Get in touch with me via my website www.strongwomen.com.au

You can also find a MumSafe™ Trainer in your area at www.mumsafemovement.com

Address

Hobart, TAS
7000

Website

http://www.strongwomen.com.au/

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