fit healthy grounded women

fit tone flex program

Combining Exercise, Mindfulness And Self-Compassion Together For Life-Long Health

                     Your Fit Tone Flex Coach

                    Penelope Lane

Physical, Mental & Emotional Training

This Fit Tone Flex program is all about training your body, mind and heart; activating the body mind heart connection.

The combination of exercise, mindfulness and self-compassion allows your body, mind & heart to work together- in sync; making you stronger, more resilient, and balanced.

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You’ll experience so many more benefits than you would participating in these activities  separately.

So many more benefits! To improve your health, you need to get your body moving in effective and sustained ways.

To get fit, strong and improve your mobility.

Yes, but how can I do that?

By becoming more mindful and self-compassionate whilst your exercising- moving your body.

Mindfulness brings more mental clarity/calm, and helps you sustain your exercise regime, and enjoy it a whole lot more.

This boosts your exercise motivation, involvement, and outcomes.

It also fine tunes how you relate to inevitable disruptions, and helps you address them with greater ease and success.

Self-compassion helps you relate to yourself as a good friend.

You learn to define and value your needs.

Treating yourself well, rather than beating yourself up, when things don’t go according to plan.

So, being physically active just flows, almost effortlessly and sustainably.

Double your fitness, strength and mobility within 12 weeks.

After completing the 12 week Fit Tone Flex program, if you haven’t doubled your fitness, strength and mobility, Penelope will refund your money.

Please see terms & conditions.

BMH Formulas

The foundation of the Fit Tone Flex program is the BMH (Body Mind Heart) formulas. These audio recordings incorporate the elements you need to integrate mindfulness, movement or exercise and self-compassion into your life.

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So they’re the “glue” that blends these 3 essential elements of health and well-being.

I’ve designed these innovative BMH formulas from my 32+ years experience as a psychologist, mindfulness teacher, fitness trainer, and also as a woman of many, many years of invaluable life experience.

They are unique, and you won’t find the BMH formulas anywhere else, as they are exclusive to the Fit Tone Flex program.

Welcome to Fit Healthy Grounded Women

Do you want to double your fitness, strength and mobility within 12 weeks?

Be part of the unique Fit Tone Flex Program to double your fitness, strength and mobility within 12 weeks.

Fit Tone Flex integrates Exercise with Mindfulness and Self-Compassion practices together in the same program, and under the same guidance with your coach, Penelope.

Hello! Penelope here.

I’m a Clinical Psychologist, Fitness Trainer and Mindfulness Teacher with 32+ years experience.  

I’ve developed this innovative Fit Tone Flex program; combining exercise, mindfulness and self-compassion. It also includes special audio recordings, called the BMH (Body Mind Heart) Formula, which provide the “glue” that integrates these 3 essential elements of health and well-being.

By combining exercise with mindfulness and self-compassion in one program, you don’t have to set aside 3 days to go to the gym, another few do mindfulness classes, and a different time for self-compassion.

Fit Tone Flex integrates all 3 together, in the same program.

It’s the best way of working constructively with all of the things that get in the way of you looking after yourself. No time, lack of planning, low energy, lack of motivation, critical self-talk and of course, the demands of others.

So, you can balance the needs of family, partners, friends and colleagues whilst still embracing self-care.

Can you imagine the power of this in your life?

This program can double your fitness, strength and mobility within 12 weeks.

Do You Want To?

Become someone who moves more and sits less.

Have more energy, fitness, strength, balance and tone?

Enhance your exercise motivation and enjoyment?

Be more alert and awake?

Create a healthy distance from your thoughts and emotions so you have more control over them.

Start to make changes to chronic health related issues like arthritis?

Be more resilient, happier, calmer, motivated, and satisfied with your life?

Live your life where you are now; in the present moment rather than being lost in the past or future?

Become someone who is kind and friendly to themselves and others; who lets go of self-judgment

And makes healthier choices for themselves?

Become someone who looks forward to their future; brimming with opportunities to moderate many of the age-related changes, once thought of as inevitable

You’re not alone. And I’m here to help. 

How I can Help?

Hello there, my name’s Penelope, Clinical Psychologist-Fitness/Personal Trainer-Mindfulness Teacher. I’ve also worked as a nurse.

A huge part of valuing my own health and well-being is to share the discoveries I’ve made on my own health journey- the health of my body, mind and heart- with others- like YOU!

I’ve been helping women get a fitter, stronger, more mobile body, a clearer, calmer mind, and a kinder, more open heart for over 32 years.

I know that so many things can get in the way of having a healthy lifestyle.

And it’s OK.

We are all doing the best we can and, in my experience as a confidant and trainer to women, we all want to improve our lives and sometimes just need the right help to get us there.

My commitment is to assist you to find the strength, motivation and courage you need to make real changes in your physical, mental and emotional health.

There is a way you can optimize your physical, mental and emotional health without the angst and struggles you usually experience.

There is a way to exercise the body, mind and heart, all at once.

To activate the body-mind-heart connection.

That way is to combine activities for the body, activities for the mind and activities for the heart in one comprehensive program.

An integrated program including exercise, mindfulness and self-compassion.

The Fit Tone Flex program.

This unique program allows you to experience many wonderful new things.

For starters, it will provide you with the essential skills and understandings to help make exercise and mindfulness practice more enjoyable and effective.

So you’re more likely to continue doing them, and reap the benefits that you deserve.

You deserve to lead a healthy, emotionally rewarding life.


Self-Compassion is the practice of treating yourself with care, the same way you would a very good friend, and doing the things that are healthy for you.

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It curbs self-criticism and blaming, which stops you from pursuing positive, health-related activities. Judging yourself or blaming others doesn’t help you improve – but self-compassion is a very effective motivator for positive change, as it offers support and encouragement.

Think of it as the ‘glue’ that enables Fit Tone Flex women to keep on keeping on with effective, healthy lifestyle choices.


Mindful awareness, or Mindfulness, is the backbone of the Fit Tone Flex  program.

As you become more mindfully aware, you can focus clearly and objectively on what’s actually happening in the moment, without any judgement.

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Why is this crucial for your health?

When you’re fighting and avoiding your negative thoughts and feelings, you remain trapped in unhealthy and unhelpful habits and reactions.

Mindfulness allows you to create a healthy, balanced distance from your negative thoughts and feelings, so you can work wisely, positively and constructively towards the changes you wish to make in your life – both in body and in mind.

Exercise Training

Exercise is essential for your physical health – but it is also crucial for balancing and improving mental and emotional health.

Exercise is one of the pillars of this program, where you can gain cardio & muscular strength, tone, mobility and endurance, as well as better balance. Not just making you fitter and stronger, regular exercise is key to helping you feel good – boosting your mood and improving your outlook.

Welcome To Fit Tone Flex

It can be hard to do all the things you know you need to do to maintain your health and well-being.

We’re bombarded with information about health and well-being. There are countless tips and lists of activities that promote good physical, mental and emotional health.

So, you can feel really frustrated and at times, overwhelmed and worried that you’re not able to do all the things you know you should.

To help maintain that overall sense of health and well-being.

So, you can actually end up doing very little or not enough because it’s just too hard.

You don’t have the time, energy, motivation or resources to do it all.

Or you can do too much; trying to fit it all into your schedule, and end up feeling more stressed.

Can you see the problem here?

And of course you may criticise yourself; put yourself down for not doing what you know you need to.

Are you ready to make some changes?

If you’ve ever wanted to learn how to have a fitter, stronger, more mobile body, a clearer, calmer mind, and a kinder, more open heart with the convenience of joining one program, then you’re in the right place.

About Penelope

Clinical Psychologist, Fitness Trainer, Mindfulness Teacher

Hi, I’m Penelope Lane, and I’m so excited that you’re interested in becoming a Fit Healthy Grounded Woman.

I’m a Fit Healthy Grounded Woman, but it didn’t happen by accident. It was born from the culmination of the trials and successes of my own health journey, as well as my professional experience in the areas of Mindfulness, Psychology, and Fitness.

I wanted to introduce myself and share with you more of the Fit Healthy Grounded Woman story and it’s core program, Fit Tone Flex.

Exercise has been an integral part of my life right up to the present moment: involving swimming, jogging, resistance training, tap dancing, walking my dog and aerobic exercise classes.

I started swimming when I was 2 months pregnant with my first child – that was almost 32 years ago. I haven’t stopped exercising since then… and a few years ago, at the age of 61, I trained and ran my first half marathon – that’s 22km.

Yes, it was amazing!

I made it across the finish line absolutely exhausted and strangely exhilarated.

A few days later, I felt utterly inspired to continue looking after myself.

Putting into practice all the skills I knew to be helpful from my professional and personal health experience.

Namely,  Mindful awareness, Self-compassion and Exercise. Combined, of course, with good nutrition, adequate sleep, positive social connections, and having a sense of purpose.

Looking back, I think it was at that time, the Fit Healthy Grounded Women seed was planted in me: my body, mind and heart.

So, I got to work and Fit Healthy Grounded Women was born, and its core program The Fit Tone Flex system.


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It would be my privilege to be your ‘wellness ally’, doing my absolute best to support, guide and inspire you as you work towards achieving your health goals.

“I believe that with the right guidance and skills, you can improve your health significantly – wherever you are starting from.” Penelope

Read More: Why I Started Fit Healthy Grounded Women

What can you expect from me during the program...

I create a warm, caring, empathic, engaged, respectful, and non-judgemental mindful presence when working with people.

This allows for the best opportunities to develop your own inner strength and make key long-term personal changes.

From my own experience with both mental and physical health issues, I have a mature sense of compassion. With a deep understanding of what it means to live together in this world of ours.

Most importantly of all: my inner flexibility, as well as my honest, joyous and heart-felt approach to life means that the Fit Tone Flex program will be dynamic, practical, reassuring, and quite often full of moments of laughter.

Here’s An Easy Guide to Double Your Fitness, Strength and Mobility Within 12 Weeks

Discover how to define the “real” reasons you’re heading into an exercise session so you can make exercise an essential part of your routine.

Exercise guidelines for your fitness level.

Learn practical examples of how to bring more mindfulness into your workouts.

Explore ways to optimize the mind-body connection ensuring you maintain good exercise form and execution.

Get helpful tools so you can be aware of self-criticism sooner rather than later, and then offer yourself encouragement and support.

Understand the importance of applying mindfulness after the workout and how this enhances the results.


Honestly, I was unsure how the three practices and transitioning from one to the other would work. By the second week a natural understanding was developing, through reflecting on my inner values and learning how to redirect my negative thoughts, I found myself being more present in my daily life. More importantly for me, an undeniable sense of calm, a confidence of being able to control my anxiety and depression. Penelope created a homely, informal space where the exercises are targeted, safe and fun. I’ve noticed an improvement with my posture and knowledge of a tighter core. Penelope really knows her stuff, living proof the combination of these techniques can really make a difference.


As a Clinical Psychologist for many years, who also has a regular yoga & meditation practice, I believe Penelope has developed a unique and yet obvious and common sense approach to working with health. There is growing research-based evidence supporting the integration of mindfulness, self compassion and movement into psycho-therapeutic approaches, as well as self care practices. In addition, the benefits of a group approach in making any form of behavior change are well documented.


Frequently Asked Questions

Learn How it Works!

What age group is this program suitable for?

Fit Tone Flex is best suited for women aged 45 to 75. If you would like to participate in the program and are outside this age range, please contact Penelope to discuss whether Fit Tone Flex is suitable for you.


This program caters for all fitness/strength levels, so whether you’re fit or not, you will benefit from being part of this program. Exercise alternatives are included in the exercise instructions and guidelines.

If you have an injury or medical concern that precludes a certain exercise; then appropriate alternatives will be demonstrated.


That’s completely OK – no prior experience with mindfulness is required. Absolute beginners are very welcome, as are people who have more experience with mindfulness practices.


The Fit Tone Flex program is the core program of Fit Healthy Grounded Women. It’s a unique 12 week program or course integrating exercise, mindfulness and self-compassion practices together in the same program, under the same guidance with your coach, Penelope.


You will be asked to complete a pre-exercise questionnaire for your own safety. If you have a significant existing injury or medical condition/s, Penelope may ask that you obtain a medical certificate. We’ll take it from there. The exercise element is for all fitness levels and abilities, as I offer alternatives for each exercise.


This is a skills-based or resource building program, not a therapeutic one. It may not suitable if you have serious mental health issues.

If you would like to discuss your suitability for this program, please contact Penelope.

Also, the 4x 1:1 private consults are not therapy consults, as instead,  you will be encouraged to discuss your experiences within the content of the program and the activities you do at home. You will learn how you can implement the training into your life.

The program is not designed to address individual psychological issues and crises.


You can get in touch with Penelope by email or, simply hit the ‘Contact Penelope’ button below. Please keep in mind that the office is open from 9AM-5PM AWST (Perth, W.Australia time),  Monday – Friday.



You can find out Terms & Conditions at xxxxxxxxxxx

Terms & Conditions are also linked at the bottom of all pages.

The Terms & Conditions for the Fit Tone Flex guarantee can also be found in the above link.


what currency does fit healthy grounded women use?

AUD is the currency used for Fit Healthy Grounded Women programs.

where is fit healthy grounded women located?

Penelope, the creator, owner and coach of Fit Healthy Grounded Women is located in Fremantle, a city in Western Australia. Location is no issue as the program is available to woman all around the world.

what equipment do i need?

To help obtain the optimal benefits from the Fit Tone Flex program a few bits of equipment are needed.

  • A Yoga/ exercise mat is a great investment if you don’t have one already.
  • 1x Resistance Band (medium strength; 3.15 inches (8cm) wide and 27.4 inches (70cm) in diameter). I like the fabric ones as I find them more comfortable, but the rubber ones may suit you better.
  • 1x Set of hand weights; a 2kg (4lbs.)
where can i find free resources & support

Contact Penelope!

Email Address

Join Our Private Facebook Group