1Life Human Performance

1Life Human Performance Dana, aka: ‘DT’ - Female Athlete Strength & Conditioning - Junior Athlete Development -

Passionate about bridging the gap between community level and elite level sport in Melbourne's eastern suburbs

This one deserves a spot on the grid 🥰I’m always humbled by the kids that come through the gym and so happy to have a sp...
19/06/2026

This one deserves a spot on the grid 🥰

I’m always humbled by the kids that come through the gym and so happy to have a space that they love and feel comfortable in.
They come in excited to share their stories from school & sport, always ready to learn new exercises, and take on any challenge I set them.
Hearing them talk about how much they’ve improved within their sport, how fast they are, how strong they feel, and how well they did at school athletics/cross country is just the icing on the cake.

The kids always challenge me by learning how to coach & explain things so they understand, find ways to perform your ‘boring’ strength exercises but make it relevant and engaging, and mastering the art of negotiating 🫣

But most importantly, they remind me to keep exercise fun 🫶🏼

16/06/2026

Oh I have missed these challenges.
But I really need to learn to settle my ego and not assume things are easy just because others made it look easy! 😵‍💫🫣

The worst part, I was actually sore for 2 days after attempting this 😬🤦🏼‍♀️

11/06/2026

Not playing soccer this year has actually proven to be quite the mental battle.

I voluntarily chose to take a break, but for all those that are forced into retirement from injury, illness, or life changes, it’s a seriously hard road.

After having thoughts like ‘are you an athlete if you stop playing’ and ‘can I even call myself an athlete anymore’, I took to AI to see what they thought. And the answer was better than I could ever have imagined and it really resonated with me! 🥹
Does this hit you in the feels too?

“An athlete is someone who trains with intention toward a goal. No qualifier needed around age, level, or whether they’re getting paid.

An athlete is someone who shows up consistently, not perfectly, but repeatedly. They train with a purpose. There’s a target, a standard, something they’re working toward.

An athlete is someone who has a relationship with their body. They think about recovery, fuel, load, readiness. They’re not just exercising, they’re managing performance, even if they’d never use that word.

An athlete is someone who competes, with others or themselves. Competition doesn’t have to mean a stadium. It can be a Saturday game, a time trial, a personal best, or just not letting injury be the end of the story.

An athlete is someone who carries an athletic identity, even when life interrupts the training. The 38-year-old mum who hasn’t played in three years but still thinks like an athlete, she’s still one. That identity doesn’t expire”.

💥

09/06/2026

We’ve all been there… it starts with skipping just one session. Then it’s the whole week. Then somehow it’s been a month and you’re telling yourself “I’ll just get back into it in the off-season”

Here’s the thing… skipping the gym during season feels like the smart move. You’re tired, you’ve got games, your body needs rest. But strength training is literally what holds your human together as the season goes on.

When you stop it, here’s what actually happens:

Your strength decreases faster than you think. Meaningful strength loss can start in as little as 3-4 weeks of no training, and that directly increases your injury risk on the field.

You lose more than strength… The movement patterns in the gym are also keeping your joints mobile and your muscles moving through their full range. Get rid of that and everything tightens up and training will feel hard & exhausting.

Recovery takes a hit too. A well programmed in-season session isn’t about getting stronger or feeling sore… it’s about keeping you feeling like a human and not a constant bag of niggles surviving off deep heat & athletic tape.

In-season gym work doesn’t need to be complicated. It just needs to be consistent and smart.

Not sure how to combine strength training with your sport load without running yourself into the ground? Send me a DM and I’ll help you figure it out 📲

03/06/2026

A recent topic of conversation in the gym has been about push ups and women feeling embarrassed or ‘weak’ if they can’t smash out push ups on their toes…
when in reality, we’re starting from a totally different baseline.

On average, females have around 40% less upper body muscle than males 🤯 Our muscle mass is distributed differently throughout our body, with a large portion of it in the lower half.

So yeah, push ups (and upper body training in general) does feel harder at first. That’s normal. But NOT a reason to avoid it.

If anything, it’s more of a reason to train it 💪 (you don’t have to ask me twice 😉)

It’s that time of year where the long pre-season, the practice games, the high intensity of in-season all starts to take...
26/05/2026

It’s that time of year where the long pre-season, the practice games, the high intensity of in-season all starts to take a toll.

But the thing that separates athletes isn’t their ability to squash their feelings or power through the pain… it’s the exact opposite.

It’s being able to listen to and understand your body and what it needs.

More isn’t better.
“Suck it up” won’t cut it.
And there’s nothing worse than scraping through the season feeling like a half sucked lollipop. 🍭

Every single one of my athletes — across all sports, all levels — fills out a Daily Wellness Check In throughout the season. It helps them recognise how they’re feeling AND spot trends and patterns over time before they become problems.

Want the full questionnaire? DM me and I’ll send it straight through. 📲

I started 1LIFE to break away from the norm. We’re not here for the fluffy ‘toned’ stuff. We’re here to help women feel ...
26/01/2026

I started 1LIFE to break away from the norm.

We’re not here for the fluffy ‘toned’ stuff. We’re here to help women feel confident, strong, and capable.
To celebrate strength!

1LIFE was built to give female athletes access to professional strength & conditioning coaching and allow them to experience the same level of professionalism as their male counterparts.

It’s for the junior athletes to build fundamental strength and understanding of their bodies so they can enjoy a long and healthy sporting career.

It’s for ex-athletes who still have that competitive fire and want to feel capable, powerful, and athletic again.

It’s for women who want to feel independent, confident, and push their bodies further than they ever thought possible.

We’ve built a community that continues to raise the bar, picks you up when you’re down, encourages and supports you regardless of the day.

Im proud of our community, and you better believe we’re only just getting started 😉💪🏼

19/01/2026

The next gen of athletes are going to be 🔥

Strength & conditioning isn’t an ‘extra’ anymore; it’s becoming the norm, and if you aren’t on the train then you WILL be left behind.

You can already see the changes… sport is far quicker, players are stronger and more athletic, the body awareness and focus on recovery is only pushing performance up.

The best part is that it’s the girls, the boys, the teenagers, the 8-10 year olds 😍

It’s exciting to see the shift and watch these kids learn things I didn’t do until I was in my mid 20s!

I’m not sure what the exact term for ‘not fully retired, but taking a break, but trying new sports, but might go back la...
09/12/2025

I’m not sure what the exact term for ‘not fully retired, but taking a break, but trying new sports, but might go back later’ … but that’s where we’re at 😅

It’s been a bit of a rollercoaster but it does feel exciting to explore the big wide world of sports out there. What’s next?! ⛳️🏀🏏🏌🏼‍♀️🏸🥏

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Mooroolbark, VIC

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