Exciting news 💫
I’m proud to announce that I’m now an ambassador for P3 Recovery Geelong
P3 Recovery is a space for both mind + body. Modern life places huge demands on us + recovery isn’t just for athletes, it's for anyone who wants to feel, move + perform better.
This inviting space is designed to help you:
✔️Prepare your mind + body
✔️ Prevent + recover from injury
✔️Train + perform at your best
What’s available at P3 Recovery:
🧊 Cold Therapy
🔥 Contrast Therapy (hot + cold)
🧖♀️ Infrared Sauna
🫁 Hyperbaric Oxygen Therapy
💧 IV Therapy
So grateful to be working with a team that truly values recovery + wellbeing 🙌
Thankyou @p3recovery_geelong - go check out this incredible space 👀
#Geelong #p3recovery #recovery #flickpt #healthandwellbeing
Pinch-me moment ✨
I’m beyond excited to share that I’ve been given the incredible privilege of becoming a lululemon Ambassador 🥹
To say I’m honoured is an understatement. Being recognised for the work I’ve done & being trusted to continue supporting my community + elevating others to reach their full potential, means more than you know.
This opportunity also allows me to grow alongside a company that truly aligns with my values, and I’m so grateful for what’s ahead
Some dreams really do come true, and I can’t wait to see the magic we create, the opportunities that unfold, and the growth that’s to come.
I can’t wait to take you along for the ride 🤍
@lululemonausnz@lululemon
#lululemon #lululemonambassador #ambassador
#flickpt #bringon2026
The "INTERVAL RUN" explained! 👟
Interval runs, also known as speed sessions or VO2 intervals are made up of short periods of harder running followed by recovery periods. Instead of running at one steady pace, intervals teach your body how to work hard, recover + repeat 🥵
They are usually from 2-5mins with a full recovery between reps.
They’re designed to improve speed, fitness, endurance, running efficiency + your ability to hold faster paces for longer.
The recovery matters just as much as the effort, allowing you to maintain quality throughout the session rather than simply surviving it.
Whether you’re training for a faster 5km, building confidence with pace or wanting to become a stronger runner overall, interval training is one of the most effective tools to get there⚡
But here's the catch!!! 🧐
Without a solid base (zone 2 easy runs + threshold work) adding vo2max work creates fatigue + injury, not fitness.
⚠️ REMEMBER
Build base.
Add thresholds.
Add Vo2max.
Test/Race.
I'd also recommend only one of these sessions per week!
What's your favourite interval session?
I'll go first.....
Hill repeats!!!!
The steeper the hill the more I love it 😜
#flickpt #running #intervals #vo2max
#runcoach
Ohhh, I couldn't love this morning anymore if I tried 😍
17 mums.
15 babies + kids.
High energy + vibes!
At FlickPT we're still pretty simple when it comes outdoor group training. Basics + consistency.
Here's our secret recipe for the ultimate mum workout:
🍃 Fresh air
🎶 90's beats
🌊 Ocean views
👣 Feet on grass
🏃♀️ Movement
🫶🏽 Kids running beside you
👯♀️ A community of mums
☀️ A little vitamin D
🔥 A workout that challenges you
😂 And plenty of chaos, noise + laughter
It's the perfect reminder that movement doesn’t need four walls + fancy equipment to be powerful for you AND your little ones!
We've been doing this for almost 18 years, it works for the season these mamas are in 👌🏽
"Kids are your reason, not your excuse"
Join our 9.30am Tuesday + Thursday classes anytime x
#flickpt #oceangrove #grouptraining #bellarinepeninsula #fitmamas
My Mother’s Day started exactly how I could only dream 🫶🏽
Over 40 of our incredible @happyhourruncrew community joined us. We got to spoil a few (more than a few 🫢) lucky mums with Lululemon, share a coffee + enjoy all the choccy treats ❤️
Then it was home to my beautiful babies who then spoiled me with all of my favourite things. A brunch booking mix-up turned into a lucky table elsewhere + we finished the day spent with Mumma Ryan 🥰
Heart full.
Cup full.
@lululemonausnz
A few new Winter staples, sorted! ❄️
Love a good tracky refresh, dying over the matching scuba set in willow leaf 🍃
A pair of ivory Daydrift High Rise Wide Trousers, for a smart casual look when you want to avoid denim, I'll probably got back for the black ones 🫢
And I can never go past a black pair of Fast + Free High Rise tights, every woman who runs needs these as a staple! 🏃🏼♀️
The best part?
The in-store experience.
Trying things on so many things is never a hassle, ensuring every piece sits correctly, chatting it through + how to pair it with other garments.
Always walk out feeling extra special at the Geelong @lululemonausnz store 🥰
@tan.roberts@adam_meola@lululemon
#lululemon #lululemonambassador #winter #geelong #flickpt
The ‘TEMPO RUN’ explained! 👟
A tempo run is a run done at a steady pace that feels comfortably hard. It should feel stronger than an easy run, but not like a sprint, you should be able to say a few words, but not hold a full conversation. The goal is to hold that effort evenly for a set period of time. Eg 20mins.
Tempo runs help your body get better at running faster for longer + teach you how to stay relaxed + controlled when the pace starts to feel challenging 😮💨
Tempo runs are great for:
✔️ Endurance + stamina
✔️ Running efficiency
✔️ Helps you hold a stronger pace for longer
✔️ Raises your threshold so hard efforts feel more manageable
✔️ Builds confidence running at a challenging pace ✔️ Helps you learn how to pace yourself evenly
✔️ Improves mental focus + control when it gets uncomfortable
✔️ Can make race pace feel more sustainable
✔️ Develops strength without needing all-out speed
✔️ Bridges the gap between easy running + hard intervals
FYI 🤓
THRESHOLD = is how hard you’re working
TEMPO = is the type of run you’re doing.
If you're just starting out, start with shorter tempos with jogs/walks inbetween.
The key is gradual progression 🔑
What's your favourite tempo session?!
I'll start....
I love the old school
10mins easy
20min tempo
10min easy
😍
#flickpt #running thresholds #run #temporun
There’s something powerful about finding pockets of time that tick multiple boxes - like a hot coffee whilst driving ✔️😅
As a mum, a business owner + someone training for an event, time is always passing! So when I can recover + stay productive (insert class programing here) it’s a win.
Heading into @p3recovery_geelong for their compression boots has become one of my favourite resets.... I can sit, breathe, reply to messages, plan sessions (and sleep 😝) + still give my body exactly what it needs!
I add recovery tools once I can nail the basics - sleep + nutrition. I don't rely on the tool's to fix me but use them more as a layer 🧅
The compression boots help flush out heavy legs, speed up recovery + leave me feeling ready for the next session 4.30am session WITHOUT having to stop everything else in life.
Boots at P3 is the ultimate WIN WIN for busy mamas they just need to keep going!
Who's coming with me next time?
#p3recovery #recovery #compressionboots #geelong #hybridtraining
The ‘LONG RUN’ explained! 👟
A long run is a fundamental component of endurance training for runners.
It’s designed to build aerobic capacity, increased endurance + stamina, strengthen muscles + connective tissues, and improve mental toughness. Unlike speed workouts or tempo runs, the long run focuses on sustained effort over time, usually at a slower, conversational pace 🏃🏽♂️
A few tips for your long run:
👟Your long run should be about 20-30% of your weekly kms
📊It’s recommended to increase your long run distances by no more than 10% each week
🐢Start Slower than you think, this will help to stay consistent.
💤Prioritise sleep + nutrition around your long run, these are your best recovery tools to help your body adapt to the demands of a long run.
If you're just starting out, even a 30min run might feel long + that’s okay!! The key is gradual progression.
What's your favourite long pre long run fuel?!
I'll start....
Crumpets + honey + a coffee 🥞 🍯 ☕
#flickpt #running #endurance #run #longrun
