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01/09/2026
It's my Gran's 89th birthday! This lady has always been an inspiration from a health and fitness perspective.
So here is a workout in her honour!
Complete 89 reps of the exercises in each block. These can be split however you like, but you can't move onto a different block until they are all complete.
Complete 89 calories on a rowing machine or bike. Not got one of these? Do 89 shuttle run/walks instead!
26/08/2026
Workout Wednesday! Dolly Parton Edition 💖
In memory of the absolute legend that was Dolly Parton, I thought I'd share a workout with you all.
Tumble out of bed and stumble to the mission 🎶
Pour yourself a cup of ambition
And yawn and stretch and try to come to life
Jump into the workout and the blood starts pumpin'
Out in the gym, or your lounge starts jumpin'
With folks like you on the job from 9 to 5 😉
Don't worry if you don't have weights - there are plenty of things around the house you can use. Food tins, water bottles, a rucksack filled with books... get creative!
Need help with any of the moves? Drop a comment below and I'll help you out.
Now go make Dolly proud. 💖
If you have to cut the movement short just to keep the weight heavy… is that weight actually helping you get stronger? 👀
I'm all for lifting heavy. But not at the expense of completely ignoring the parts of a movement you find difficult.
If you can only squat deeper when the weight comes off - take the weight off sometimes.
If you're strong at the top of a pull-up but lose control at the bottom - spend some time strengthening the bottom.
If an old injury has made you nervous about a certain range - don't push through pain, but don't automatically assume your body can't go there anymore either.
Test it. Explore it. Lighten the load. Build confidence. Get stronger there.
Otherwise, you can end up getting stronger and stronger in the ranges you're already good at while leaving your weaknesses behind.
And remember… nobody gets a medal for the heaviest half squat. 😉
Your body doesn't care what number is written on the plate.
It cares about what you can control.
👇 What exercise are you guilty of sacrificing range just to keep the weight up?
Lead by Example.
16/07/2026
Confession time... I could have written at least three of these about myself.
And I'd put money on the fact you can probably relate to a few too.
The thing is, none of them make you a failure.
They make you human.
We're all guilty of waiting until Monday, convincing ourselves we'll "start when life settles down", or pretending carrying the shopping counts as strength training (although... those bags can be pretty heavy).
The goal isn't to do everything perfectly.
It's to become the kind of woman who keeps showing up anyway.
So have a swipe, have a laugh, and give yourself a little check-in.
👇 Which slide made you think, "Yep... that's definitely me"? I'd love to know which one hit home the most, let me know in the comments.
10/07/2026
Team .nz smashed out their efforts at FOXROX today.
Well done to everyone who took part. Especially to those who popped their competition cherries 🍒
Thank you to for putting in the hard work, to organise and run such a fab inclusive event.
It was cool to see a wide range of people giving it a go - from people in their 70s who just stepped into a gym for the first time 2 weeks ago, to people who competed at hyrox world champs.
16/06/2026
Did you want more information about the Fitness Role Model Method 8 Week Programme?
Well it's your lucky day...
https://www.jenharrap.com/fitnessrolemodelmethod
30/05/2026
Team .nz on tour to represent Levin in the Fittest in Palmy 💪💪
Great event by thank you for having us, we had a blast and will be back 🏃🏋️🫁
GJ came away with podium spots
kingi 1st Novice Female
huyton 2nd Novice Male
2nd Open Male
harrap 1st Open Male
My goal for this was to push as hard as I could and that I did. I went in worried about making my injuries worse (especially my shoulder, which has had a hissy fit in the last few weeks especially with bench press 🤔 )... yet the thing that got me was my lungs were on fiiiiire at the end 🔥 fab baseline testing... bring on the next fitness race 🏃🫁
What will I do differently next time... more engine work, more high rep strength sessions and maybe I should warm up too ❄️👀