Empowered. Strength & Wellness Coaching

28/04/2026

This client already had great ankle mobility and depth for her squats, which is usually a common issue seen.

She did however struggle with engaging her core & the 'butt wink' at the bottom of the squat.

We fixed this with 3 things.
1. Core engagement drills
2. Slightly widening her stance
3. Cueing her to sit between her heels/knees & break at the hips and knees together rather than trying to excessively push her hips back first.

& boy did she notice the difference! She went from feeling weak and not very confident in her standard squat, to squatting under a barbell straight away! 🙌💪

Not everyone will benefit from the exact same cues and changes. It depends where your starting point is & what cues 'click' for you. Even simply wording the same cue differently for people can make a massive impact to how they understand and put them into play 🤌

25/04/2026

Just dying at the end of a double session after Muay Thai 🥴

Some days its just about simply showing up. Other days its about pushing way past the point of comfort.

Today was one of those days 🥵

Thankyou to my favourite trainer partner .as.a.feather_ & .kophamel lovely commentary and notes for me to listen to 🤣🤌 appreciated 🙌🤣❤️

15/04/2026

Bonding? Or his only opportunity to kick his mum around?🤔

Only one kiddo this morning. So he jumped in for the last session of the school holidays.

The only time I can manage to throw a head kick 😉🤣🫣🤣

07/04/2026

I feel like mum guilt pops into all of our heads atleast once when you start to prioritise yourself. Especially if its a big change from what the family is use to!

But! The old saying of 'you cant pour from an empty cup' holds true. Prioritising yourself for a few hours a week will benefit not just yourself, but everyone around you. When you are happy, the household functions better!

Mums including exercise into their week helps to:
●Improve energy levels. So you can be more present and keep up with your children.
●Models healthy behaviour to your children.
●Helps to manage burnout.
●Helps to manage stress levels.
●Builds stronger bones & stronger muscles! Stay functional for years down the track!
●Improves mood.
●Gives you a sense of personal achievement.
●Improves confidence (your partner will love this one too!)
●Lowers the risk of developing a variety of health conditions.

& EVEN BETTER IF YOU CAN INVOLVE YOUR KIDS!

It is important that you shift your focus from it being a SELFISH ACT, to AN ESSENTIAL FORM OF SELF-CARE. You deserve it, & so does your family ❤️

02/04/2026

Beyond proud!😍 Balance has been a huge factor to focus on throughout our time together.

From not being able to even lift one foot of the ground without toppling over, to now being able to perform single leg movements....WITH WEIGHT!

Anyone can improve as long as you're willing to put in the time and a bit of effort 🤌🙌👏

16/03/2026

💚

26/02/2026

🔊🔊🔊

24/02/2026

Check out that focus & control 🤌🙌

10/01/2026

09/01/2026

1st time learning the Barbell Conventional Deadlift. Working on putting all those cues & little tips together 🤌😍

The deadlift is a technical lift. It is also a lift that when done incorrectly, can become a high risk exercise. Make sure you have the lift down pat before loading that Barbell up 🤌

31/12/2025

Last training session of 2025🥊🎉

Hope everyone ends the year with a bang! 🎉

See you guys in the new year, kicking goals! 👊❤️