Bas Strength

Strength Training and Sustainable nutritional protocols for Women

27/10/2025

Sleep is your superpower. 🛌💥
It’s when your body repairs muscle, resets your hormones, and recharges your energy — so you can train harder, think clearer, and feel your best every damn day. Prioritise your recovery like you prioritise your goals. 💪🔥

01/04/2024

Squat shot from Team Champs!
250s coming 😈

30/09/2021

Sandra (aka Mum) has always put herself and her fitness on the back burner. Working full time and raising triplets took priority but these last few years was time to put herself first and get her health back on track. She has had some massive wins over the last 3

✅ Lost 28 Kgs
✅ Back pain gone
✅ Strength and function increase

Tasks like tying shoelaces, getting up of the ground, walking up stairs were once a very tough task and now a breeze 💪

I can’t stress enough how important it is for the over 50 market to sprinkle in some strength training into their life. Your body and 60,70 & 80 year old self will thank you 🙏

13/09/2021

-TRAINING AND PREGNANCY-

I thought this would be a good chance to show what Emma’s training has been like as she approaching 25 weeks pregnant!

Firstly there are sooo many benefits to training through pregnancy so it’s a great idea to continue training to some capacity throughout the entire process

These are some tips to follow and what we’ve been doing as of late:

1. Training intensity (weighted lifted) has dropped and reps are slightly higher to allow more of a moderate intensity

2. Another reason for the moderate intensity is so we don’t have to use the valsalva maneuver ( holding breath and bracing) and allow more of a controlled inhale and exhale)

3. We have moved to more aerobic conditioning so keeping the intensity at a conventional pace (use the talk test)

4. Core exercises are still in the program (we like pallof press, farmers carry variations)

5. Ensure you feel comfortable and safe during the session ( if something feels off, just alter or change to movement to suit your requirements )

Hope this helped and any specific questions , please DM me directly or comment down below

I’m not a doctor so please consult with your health care professional (doctor, obstetrician, pre natal physio) before undertaking a resistance or cardio based program ✌️

10/09/2021

-Online Client Spotlight: Emily 🔥

Emily lost 5kgs in 7 weeks. However learning the principles and habits changes are what we focused on.

✅ She learnt about energy balance, protein and how to fit in food she enjoyed in moderation and still hit her goals
✅ Emily performed 4 strength sessions per week and we set a step target so her daily activity was consistent
✅ Lastly was working on a plan that worked with the individual and something she could sustain

Great work

If you’re keen to learn more about the online coaching package.. DM the page or book a call on the bio

24/08/2021

-Don’t rely on Motivation -

Motivation is an interesting concept in that many people rely on feeling motivated to get everything/anything done.

You hear “ Na I don’t feel motivated today or “I’m gonna kill it today, I feel super motivated’.

Problem with that is its a rollercoasters and sometimes it’s there and sometimes it’s not.
If we relied on motivation to get things done, we would not be very productive.

I like to start my clients off by setting a goal that aligns with their values.
I know you’ve heard it 1000 times, but SMART goals are a great way of structing a goal.

Now once you’ve identified a goal and tied it to a value and a WHY, then your systems
and habits are going to be pivotal to achieved said goal.

How we live our day to day lives will determine if we reach our goal or not.

“We don’t rise to the level of our goals, we rise to the level of our systems” James Clear

In the coming weeks, I will post on how we can start creating a habit/systems and implement into our daily life.
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10/08/2021

Simona hitting a massive 130kg PB on the deadlift. Building strength and working towards a 1RM has been a goal of for a while.

Amazing to see so many women getting into strength training, competing in powerlifting and lifting for performance.

I’ll be showcasing more of the team in the next few weeks 💪

26/07/2021

HOW TO MEASURE PROGRESS?
We can use a combination of all these measures to ensure your training and nutrition endeavours are going in the right track!

20/07/2021

TIME TO BUILD 🔥💪
Eva first phase of her training was to consistently weight train and lose/ weight body fat!
She went from 73.3kg to 65.6.. killed it 💪

Now our goal is to increase calories, keep pushing progressive overload in the gym and start building some muscle.

Getting out of a dieting phase and spending a good amount of time in a surplus is super important for long time physique development.

Great work Eva Markou !

14/06/2021

Simona has had quite the fitness journey over the last fews years transitioning from the stage 💪
2 years ago, she competed and won multiple physique competitions which saw her dieting aggressively (average 1000 cals a day) for a very long time.
However transitioning out of this phase can be quite difficult so when I met Simona, our biggest priorities were to
✅ Increase calories and reset the metabolic adaptations which happen from dieting
✅ Work to get her cycle back and regain regularity
✅ Focus on building some lean muscle & Strength
✅ Eating for health and performance and improving her relationship with food

This is what Simona had to say ...

Getting some gains back after having reset and supercharged my metabolism 💪🏻✨
Now I am eating almost double the calories than my previous journey, no hormonal problems, no cravings 💪🏻✨
Program and coaching by Basstrength

If you are stuck and need direction with your fitness goals then DM the page, and we can have a chat!!

11/06/2021

When tracking calories and entering a fat loss phase, it is very common to be super diligent Monday to Friday.

Then on Saturday, you track for half the day and then just eat out, have a few drinks and repeat on Sunday. (I've been there)

This approach, without understanding the calories you're consuming, might be problematic as your average caloric intake for the week can increase to maintenance or above.

The majority of the time, you’ll feel like you’re doing everything you need to drop body fat, but this day and a half of untracked calories on the weekend can be making all the difference.

A strategy you can use to make sure you’re hitting your goals is

• Plan five lower days and two higher on the weekend and ensure you are still in the deficit at the end of the week.

• Remember dieting is not forever, but some sacrifices have to be made for that time in order to get the results you want.

• However eating a little less during the week and more on the weekend is a great way to keep adherence high and smash your goals

Comment below if this helped or if you have any questions on the topic!

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City Of Yarra, VIC

Website

https://basstrongprogram.clickfunnels.com/schedule-page

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