Articles
Welcome to the hub of fitness wisdom and real-talk advice at Fit National Movement. I’m Catherine Ashley, and these articles are where I spill the beans on the questions and concerns my clients throw at me during our training sessions.
Think of this space as your insider guide to navigating the world of fitness, wellness, and everything in between. From debunking fitness myths to sharing tried-and-true training tips, each piece here is designed to get you closer to your goals.
I’m not about fluff or fancy jargon—just straightforward, actionable insights you can actually use. Dive into the posts below and let’s crush those fitness goals together.
Guy Besley from The Coxswains Journey website and podcast reached out to me to create a training program perfect for the summer break. I designed it with those times in mind when you might not have access to the Ergo or the gym. It’s quick—only about 20 minutes—but still effective, so there’s no excuse not […]
20-Minute Workout for Rowers – No Equipment Needed
This article was first published by Can Walk Can Run. Receiving a cancer diagnosis can be overwhelming, often leading to a decline in physical and emotional well-being. Cancer treatments, while essential, can further impact a patient’s quality of life, leading to fatigue, depression, and a lower overall sense of wellness. However, research has shown that exercise […]
The Benefits of Supervised Group Exercise Programs for Cancer
This article was first published by Can Walk Can Run. Different cancers require different treatments, and in my case that treatment was R-CHOP chemotherapy followed by intravenous Methotrexate aimed at the brain area. I had stage four cancer which means the cancer had spread from where it started to other parts of the body (also known as metastatic […]
The healing power of movement: Embracing exercise during and after chemotherapy
Osteoporosis is a progressive condition characterised by reduced bone density and structural deterioration, leading to an increased risk of fractures. With millions affected worldwide, osteoporosis is a major public health concern, particularly among postmenopausal women and older adults. While medications play a crucial role in treatment, exercise is a fundamental component of osteoporosis prevention and […]
Exercise for Bone Strength in Osteoporosis: An Approach to Building Resilience
“220 minus age.” If you’ve ever stepped foot in a gym, attended a fitness class, or worn a smartwatch, you’ve likely encountered this common formula to estimate your maximum heart rate (HRmax). But here’s the truth: this popular formula isn’t accurate enough for everyone—especially not older or highly-trained endurance athletes. Recent research suggests there’s a […]
Finding Your True Max: Why Endurance Athletes Should Rethink ‘220 minus Age’
Karolien Florijn’s unconventional yet highly effective technique—relaxed, precise catch and seamless power transfer—exemplifies why fitness, speed and high stroke rates ultimately outrank textbook perfection in rowing. Research consistently shows that physiological factors such as power at V̇O₂max and lactate thresholds explain over 95 % of 2,000m performance variance, while marginal technical tweaks contribute very little […]
Karolien Florijn: A Masters Rower’s Unintentional Muse
I’ve been really fortunate to pick up a few medals and an academic award this year—three rowing wins at the 2025 Rowing Victoria Masters State Championships, an overall win in the 2XU Triathlon Series 24/25, and an Outstanding Student Award for my Certificate IV in Fitness. Rather than focusing on the hardware, here’s what I […]