Firmly50

Firmly50 Strength & weightloss coach for over midlife. In person & hybrid online. No more yo-yo dieting, calorie counting or gaining that fat weight again! In the park.

Trade body fat for lean muscle, change your relationship with exercise and food by building LASTING habits. If you haven't yet committed to enjoying your later years in a strong and fully functioning body, it is not too late to make it now. But it is urgent. Come and train with me. I will teach you how to do it. You can do it in the gym. You can do it at home. Even on an airplane. Visit my website or contact me for a FREE CONSULTATION, or leave your comments or questions on this page.

Ever notice that when you're under the bar, your mind goes quiet?That's not an accident. Strength training demands prese...
10/09/2026

Ever notice that when you're under the bar, your mind goes quiet?

That's not an accident. Strength training demands presence; you can't lift with your mind elsewhere. You have to feel your breath, your stance, your spine.

It's meditation disguised as movement. For those few minutes, there's nowhere else to be but here.

After 40, that mental reset might be just as valuable as the physical gains. 🧠💪

Read more: https://firmly50.com.au/the-mind-beneath-the-muscle-the-mental-benefits-of-weight-training/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

The secret to staying active? Attach tiny bursts of movement to things you're already doing every day:These micro-moment...
09/09/2026

The secret to staying active? Attach tiny bursts of movement to things you're already doing every day:

These micro-moments add up faster than you'd think and you'll never feel like you "lost time" to exercise again.

Read more: https://firmly50.com.au/creative-ways-to-integrate-cardio-into-your-day-without-wasting-time/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Hate the thought of "doing cardio"? Good news, you don't have to.Cardio isn't just gym hours. It's your everyday movemen...
08/09/2026

Hate the thought of "doing cardio"? Good news, you don't have to.

Cardio isn't just gym hours. It's your everyday movement, the natural, low-effort activity that keeps your metabolism humming between workouts.

Walk to work. Take the stairs. Do 20 jumping jacks while your coffee brews. Vacuum at a brisk pace with music on.

None of it feels like "exercise," but it all counts. 🏃‍♀️

Read more: https://firmly50.com.au/creative-ways-to-integrate-cardio-into-your-day-without-wasting-time/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Behavior change doesn't need to be complex to be effective. When you optimize these four levers, consistency becomes the...
07/09/2026

Behavior change doesn't need to be complex to be effective. When you optimize these four levers, consistency becomes the path of least resistance.

Which of these four questions do you need to apply to your current routine today?

Small environment tweaks aren't about being "stronger." They're about needing less strength in the first place.Keeping t...
06/09/2026

Small environment tweaks aren't about being "stronger." They're about needing less strength in the first place.

Keeping treats out of sight. Smaller plates. A kitchen that "closes" after dinner. None of these build discipline — they just remove the moments where discipline is required.

And when it comes to tracking progress? Ditch the judgment. Weighing in or checking habits isn't about punishment; it's just information that keeps you aware and adjusting.

Read more: https://firmly50.com.au/weight-loss-without-dieting-or-willpower/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Ever wonder why "just have more discipline" never actually works for weight loss?It's because willpower is a limited res...
05/09/2026

Ever wonder why "just have more discipline" never actually works for weight loss?

It's because willpower is a limited resource and dieting burns through it fast. The real fix isn't trying harder. It's needing willpower less often.

That means building systems: routines, environments, and plans that do the work for you, so you're not white-knuckling every meal.

Use your willpower once to set things up. Then let the systems carry you. 💪

Read more: https://firmly50.com.au/weight-loss-without-dieting-or-willpower/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Nobody talks about what lifting does to your head.After 40, the mental load is real: decisions, pressure, uncertainty. T...
04/09/2026

Nobody talks about what lifting does to your head.

After 40, the mental load is real: decisions, pressure, uncertainty. The gym became the one hour in my day where none of that existed.

Not because I escaped it. But because bearing 80kg forces you to be completely present. You can't worry about tomorrow's meeting when your quads are on fire through the last rep.

That's the quiet secret of strength training: it's mindfulness with a barbell.

Presence. Steadiness. The proof that you can hold more than you thought.

If you've written off lifting as a "body" thing, you might be missing the bigger half of what it actually does.

What's the mental shift strength training gave you? Drop it below 👇

Read more: https://firmly50.com.au/the-mind-beneath-the-muscle-the-mental-benefits-of-weight-training/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

"Heroic willpower" is a terrible strategy for long-term health. Willpower is finite; it drains with stress, poor sleep, ...
03/09/2026

"Heroic willpower" is a terrible strategy for long-term health. Willpower is finite; it drains with stress, poor sleep, and decision fatigue.

The people who appear hyper-consistent don't possess superhuman discipline. They have predictable routines, pre-planned schedules, and environments structured so that showing up takes zero mental negotiation.

Resistance training doesn't just preserve muscle. It actively reduces symptoms of anxiety and depression, improves sleep...
02/09/2026

Resistance training doesn't just preserve muscle. It actively reduces symptoms of anxiety and depression, improves sleep architecture, sharpens cognitive function, and builds the kind of stress resilience that medication can't replicate.

Every set you complete triggers a cascade of neurotrophic factors, the brain's growth hormones. You're not just getting stronger. You're rebuilding the mental infrastructure that stress, poor sleep, and sedentary habits erode.

The evidence-based case for lifting after 40 isn't about aesthetics.

It's about protecting the organ in your skull.

If you're serious about mental performance in your 40s, 50s, and beyond, strength training is non-negotiable.

Read more: https://firmly50.com.au/the-mind-beneath-the-muscle-the-mental-benefits-of-weight-training/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

The problem with "eat less, move more" is not that it's completely wrong.The problem is that it's incomplete.After years...
01/09/2026

The problem with "eat less, move more" is not that it's completely wrong.

The problem is that it's incomplete.

After years of calorie restriction, your body becomes incredibly efficient at conserving energy. Hunger increases. Fat loss slows. Cravings intensify.

Then people blame themselves when willpower eventually fails.

Read more: https://firmly50.com.au/you-dont-have-to-eat-all-that-much-to-get-fat-often-its-because-youre-starving/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Address

Caulfiled
Melbourne, VIC
3162

Opening Hours

Monday 10am - 8pm
Tuesday 10am - 8pm
Wednesday 10am - 8pm
Thursday 10am - 8pm
Friday 10am - 8pm
Saturday 10am - 3pm

Telephone

+61431954464

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