One Strength

28/10/2026

the ambience of a quiet, empty gym all to yourself 😮‍💨

do you prefer a busy, high energy gym session, or a quiet, focused session?? 👇🏻

27/10/2026

your core does a lot more than crunch…

every time you twist, turn, carry the shopping or swing a golf club, it’s rotating and bracing.
this machine trains exactly that.

slow, controlled and a whole lot harder than it looks.

have you tried the Nautilus Rotary Torso machine?

23/10/2026

let’s talk about what changed 👇🏻

- chest up
- holding the handles & locked into the seat
- breathing through the eccentric & concentric
- controlled movement, not relying on momentum

change these small things and you’ll find your hips no longer lift from the seat, you’re no longer relying on your hip flexors, your quads will be on FIRE and you can ACTUALLY progress your weights, rather than feeling stuck.

let us know what you think

21/10/2026

Where do we even start!

A huge thank you to Emus Rugby Club Ltd and Jamie Stedman for allowing us to use Emus Rugby League Club and providing a safe space to complete this challenge. We are so grateful for your generosity and support!

To every single person who donated to Transformations, THANK YOU! To everyone who gave up their time to come and support Raz, run laps alongside her, bake cakes, cook the BBQ, help set up or pack everything away, we are beyond grateful. Every little bit of support made a difference.

Justine Waite thewaitless for helping set up and completing countless laps with Raz! Gym, Orange NSW & 2020 Wall and Floor Tiling for helping organise the community day and showing up at ridiculous hours of the night and morning to offer your support.
donato_mp for getting behind us and supporting yet another challenge & fundraiser!

Air Dinkum Services for your extremely generous donation & coming down to show your support.

Matteo Cadenazzi & Brigita Navickaitė for spending hours in the middle of the night keeping Raz company and providing some much-needed entertainment!

A massive thank you to the incredible people at Transformations Program AUS | Addiction Recovery . Thank you for being vulnerable, and sharing your stories with us. Hearing firsthand the impact this organisation has on people’s lives was incredibly powerful.
boxing Dave Littlefield & the team for showing up as always and supporting a great cause.

New Life Church, Orange for your prayers, running alongside us and introducing us to this amazing charity. Thank you for giving us the opportunity to raise both funds and awareness for such an important cause.

To Emmanuel Rodriguez & P A N I A . R O D R I G U E Z from Doves & Dimes Dance Academy Dream • Believe • Train , thank you for your prayers, kindness and support throughout the weekend.

And finally, to our incredible One Strength Community. Thank you for coming together to make this event possible. You did what you do best — showing up, supporting one another and proving just how special this community really is. 🫶🏼

We couldn’t have done this without every single one of you.

The donation link is open for the rest of the month, and we cannot wait to share with you all just how much we’ve raised together! ❤️

20/10/2026

quick one for leg day, are you setting up correctly?

if the leg extension makes your knees grumpy, the setup is probably off.

line up your knee, check where the pad sits, & slow it down!

small fix, big difference.
try it 🤟🏼

20/10/2026

19/10/2026

for the love of LEGS 😮‍💨

16/10/2026

⭐️ TOMORROW IS THE DAY! : Starting 10am

🌟 100m every minute for 24hours

⭐️ Location : Emus Rugby Club

🌟 Community Day : 10:30am Sunday

⭐️ Location : One Strength Gym

Can’t wait to see you all there 🫶🏼

15/10/2026

Meet the nautilus torso arm 💪🏼

this one’s a bit of a classic. it’s an old-school nautilus pulldown, and it was built to work your lats together with your biceps.

the cam at the top changes the resistance as you move, so the weight feels heavier where you’re strongest and lighter where you’re weakest. you get more even tension through the whole rep than you would with a basic cable.

how to use it:
→ sit tall with your back against the pad and your chest up
→ start with your arms long overhead and reach right up into the stretch
→ pull your elbows down and in, until the bar is around head height
→ take it back up slowly. don’t let the stack slam

it’s great if you want to build your back but find a normal lat pulldown hard to feel.

come find it on the gym floor and give it a go.
Let us know what you think!!

14/10/2026

THIS SUNDAY

We can’t wait to see you there! ☺️