Organic Strength by Anthea

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Helping people stay strong, active and independent
🏋️ Strength Training
🌱 Healthy Ageing Advocate
💪 Building strength for life
📍 Ballarat, VIC
*Currently not taking new coaching clients

I've got some news! Sorry it's a little late 🫣If you've noticed I've been a little quieter on social media over the past...
06/06/2026

I've got some news! Sorry it's a little late 🫣

If you've noticed I've been a little quieter on social media over the past few months, there's a reason.

Back in March, I started a new role as a Seniors Lifestyle Care Navigator with Ballarat Community Health as part of the Seniors Lifestyle Victoria Program.

Many of you know that helping people improve their health has been a huge part of my life for a long time.
Through coaching, I've had the privilege of helping people grow stronger, build confidence and realise they're capable of far more than they thought possible.

What I've learned along the way is that improving someone's health is rarely just about exercise.
It's about listening to their story.
Understanding what's getting in the way, the supporting them navigate through challenges.

That's why I was so drawn to this role, it felt like such a natural fit and extension to work that I love to do.

I now work with older adults in our community who want to stay active, maintain their independence and continue living well.
Some people are navigating health challenges, some are feeling isolated and some simply don't know what support is available to them.

I get to sit down with people, learn what matters to them, help them identify their goals, and connect them with services and support that can make a genuine difference to their lives.
It's a role that reminds me every day how important health, connection and independence really are.

It has also reminded me that some of the most meaningful work we do isn't always about adding years to life, but helping people get more life from the years they have.

Because of this new chapter, I've made the decision to close my personal coaching services to new clients for the foreseeable future.
I'll continue working with my existing clients, many of whom I've coached for years and care deeply about, but I won't be taking on new clients as I focus on balancing both roles well.

To everyone who has trusted me with their health over the years, thank you.
Whether you've trained with me, followed along here, listened to a radio segment, recommended me to a friend, or simply cheered me on from the sidelines, you've been part of a journey that has led me here.

I'm genuinely grateful to be doing work I care about in two different ways. Through coaching and through my community role, the purpose remains the same: helping people live healthier, stronger and more fulfilling lives.

While my role has changed, my passion for strength training certainly hasn't. I'll still be here sharing what I learn and continuing to advocate for the incredible benefits of getting stronger at every age.

If you'd like to learn more about the Seniors Lifestyle Victoria Program, Ballarat Community Health has more information on their website.

The goal isn’t just to live longer. It’s to stay capable while you do it! Yesterday I had the chance to speak on the ABC...
12/05/2026

The goal isn’t just to live longer. It’s to stay capable while you do it!

Yesterday I had the chance to speak on the ABC Radio about how strength training can help people maintain confidence, mobility, independence, and trust in their body as they age.

Not training for punishment, shrinking yourself, or chasing perfection. Training so life feels easier, stronger, and more capable for longer.

One of the biggest things I see is that people slowly stop doing the things they once enjoyed because they no longer feel physically capable or confident enough to do them.

Strength training isn’t just about muscles or aesthetics.
It’s about being able to keep living your life on your terms for as long as possible.

Here is the link if you would like to listen. I believe my interview starts at 1hr 13 min.

https://www.abc.net.au/listen/programs/vic-statewide-drive/drive/106660934?utm_content=link&utm_medium=content_shared

Can we talk about the bit no one prepares you for? I’m not going to bang on about balance, moderation, or “staying on tr...
22/12/2025

Can we talk about the bit no one prepares you for?

I’m not going to bang on about balance, moderation, or “staying on track” over Christmas. You're already hearing that everywhere!
You already know routines change at this time of year. It's the holidays! For most anyway...

Sessions move.
Some get missed.
Life gets full.
That part is normal.

What usually causes trouble isn’t the break itself.
It’s what people decide it will mean.

A week looks different and suddenly the thoughts start:
“I’ve disrupted everything.”
“I’ll get back properly when things settle.”
“I may as well wait until January.”

Nothing dramatic has actually happened.
But the story has already jumped ahead.

Missing sessions doesn’t undo your progress. Let's say that again together!
Missing sessions does not undo my progress".

Letting a normal disruption turn into hesitation is what stretches it out.

Most people don’t drift because they stop training.
They drift because they pause… then overthink the return.

So as the next couple of weeks loosen up, pay less attention to what gets missed.

Pay more attention to the tone you use and the story you tell yourself about it.
No fixing required.
No resetting required.
No “making up for” required.
You’re not falling behind.

You’re just moving through a different season. Remember we're doing this training stuff until we're 103 so we are going to have many life seasons to work through.

Wishing you all a very Merry Christmas!
I hope this time of year brings moments of love and laughter with the people you care about but if this season feels a little heavy for you, please know you’re not alone. I’m thinking of you.

Anthea 💚

09/12/2025

Twice in one year? I'll take it! 🎙️🙋🏻‍♀️😃
I do love any opportunity to spread the word about strength training for women. 💪

This week I had the pleasure of chatting with Pru Bentley on ABC Radio's Victorian Statewide Drive program, and we covered some really important ground:

Why strength training is having its moment and why this shift in the conversation matters so much, especially for women.

The importance of individuality and starting at your start, knowing your goals and having a program suitable for that. Everyone's journey looks different, and that's exactly how it should be.

Equipment you can use and how to incorporate progression and practical guidance on what tools are available and how to progressively build strength over time.

Strength training for healthy ageing and why it's crucial for women as we age, not just for aesthetics but for building muscle, bone density, resilience, and long-term health.

Rethinking our goals. The gym isn't about getting skinny; it's about building strength, confidence, mobility, and a body that supports you through life.

I'm so grateful for platforms like this to share the message: Strength training is for everyone. It's not optional if healthy aging matters to you.

Link to the recording in the comments.

Before you go down the “I’ve failed again, so stuff it” spiral… read this. 💚It’s rarely the plan that’s the problem.It’s...
25/11/2025

Before you go down the “I’ve failed again, so stuff it” spiral… read this. 💚

It’s rarely the plan that’s the problem.
It’s the moment you don’t follow through. Whether that’s training, eating well, moving your body, or anything you hoped to do. That day or moment comes for us all. You are not the only one!
Then the guilt rushes in… like we needed more of that. 🫣

You planned to go to the gym in the morning, but you didn’t go.
You planned to eat in a way that felt good for your body, but the night took a different turn.
Then that “I failed again” feeling hits fast.

Here's the thing though, the improvement isn’t in the perfect week. It’s in the reflection. Learning this was super powerful for me. It literally changed how I saw my whole health and fitness journey.

When something doesn’t go to plan, try stepping back and looking at it with curiosity instead of judgement. If you’re like most women, the self-talk can get pretty rough. The labels you use with yourself matter. When the language softens, your ability to respond differently gets stronger. Using curiosity instead of judgement is a game changer.

Ask yourself:
• What actually got in the way?
• Was it fatigue? Stress? A busy house?
• Did the alarm not go off… or did it go off and your mind talked you out of it?
• Did the environment make the choice harder?
• Was there social pressure?
• Did you simply not have a plan that matched your real life?

This isn’t failure. It’s feedback. It’s growth. It's learning what works for you and what doesn't.
Once you can see the pattern, you can work with it.

⭐ Maybe tomorrow’s session needs to be in a different time slot?
⭐ Maybe dinner out needs a plan before you walk in?
⭐ Maybe mornings just don’t suit your current season of life?
⭐ Maybe you need a smaller first step?

Reflection turns “I failed” into “I understand myself better”. Awww that's nicer language! 😍

And this is where it matters most:

Let’s not start again Monday. 🙅
Let’s allow the lesson and growth to happen. Then move straight into the next gym session, the next meal, or the next outing guilt free and empowered, with a better understanding of what helps your success and what hurts it.

If you are thinking “I could use a hand with this”, just yell out. I’ve got ya! That’s what I do. 🙋💪🤝

Anthea 💚

Let’s have a cuppa and chat…☕⠀⠀If we were sitting together with a coffee and a bit of breathing space, I’d probably ask:...
20/11/2025

Let’s have a cuppa and chat…☕⠀
⠀
If we were sitting together with a coffee and a bit of breathing space, I’d probably ask:⠀
⠀
“How are you going?”⠀
“How is your body feeling day to day?”⠀
⠀
Not in a “are you being good” kind of way.⠀
Not in a “how many calories or steps” kind of way. Eek! 🫣🤮
Just… how are you actually feeling in your body right now?⠀
⠀
Most women I talk to are already doing plenty. They walk. Join in a class where they can.⠀
They move because it helps them feel better.⠀
⠀
That all matters but have you ever thought about including strength training into your schedule? What might happen if you followed a simple plan each week?⠀
Nothing complicated.⠀
Just a little structure so your muscles know what to work on and can slowly get stronger over time.⠀
⠀
Here are a few things I hear a lot:⠀
⠀
☕ You move often, but do not feel stronger yet.⠀
That can happen when muscles are not being gradually challenged. They need a small step forward over time to adapt.⠀
⠀
☕ You are active, but some things still feel harder than they should⠀
Strength training helps your muscles support you. As they get stronger, everyday life feels easier.⠀
⠀
☕ Your body feels different than it used to.⠀
That is normal with age and life changes. Strength gives you more control over how your body feels moving forward.⠀
⠀
Starting can be very simple.⠀
Next time you are in the gym, try one thing,⠀
pick one machine.⠀
Try the chest press for example. ⠀
Push the handles forward 8 to 12 times. Rest. Repeat that twice.⠀
Notice how it feels.⠀
Next week, see if you can make one tiny improvement. ⠀
Maybe it's the weight, maybe it's how many times you do it, perhaps you focus on getting the technique better. Or you come back a little further to get a bigger stretch in your chest muscles. That's all progression and improvement. ⠀
⠀
That is strength training.⠀
Small improvements that build up over time.⠀
⠀
No perfect technique needed to begin.⠀
No pressure to do everything at once.⠀
Just learning what your body can do and giving it a chance to surprise you.⠀
⠀
If you are thinking “I could use a hand with this” just yell out. I’ve got you. That's what I do 🙋🏻‍♀️💪🤝⠀
⠀
Anthea 💚

15/11/2025

The older I get, the more future-me becomes my biggest reason. My why to train. ⠀
⠀
When I train, I’m not really thinking about who’s around me. It’s never about what anyone else might think. I’m just focused on showing up for myself, not comparing, not performing, just doing my best and honouring what my body needs.⠀
The longer you train the more you realise that it's impossible to compare anyway. Training is always individual. ⠀
⠀
What I do think about is the woman I’ll be decades from now. The one who still wants to move freely, lift her groceries, travel, stay independent, and live in a body that supports the life she loves.⠀
⠀
Strength training isn’t about looking a certain way.⠀
It’s about building the muscle, mobility and resilience your future self will be so grateful for.⠀
⠀
Women in their 30s, 40s and 50s this is our window. This is when the work we do matters the most for ageing strong, staying capable, and feeling confident in our bodies for the long run.⠀
⠀
Train for her.⠀
⠀
She’s worth it. ⠀
⠀
She's waiting to thank you for all your hard work and consistency.

Anthea 💚

Ever notice how you know what you “should” be doing… but somehow you don't do it? 😬🫣Eating better, moving more, taking c...
14/11/2025

Ever notice how you know what you “should” be doing… but somehow you don't do it? 😬🫣

Eating better, moving more, taking care of yourself… it’s not because you’re lazy. 🙅🏼‍♂️

It could be because your brain is following a pattern called a habit loop, from Charles Duhigg’s The Power of Habit.
The loop:

✳️Cue (trigger): Something sparks the habit – finishing work, feeling stressed, or walking past the kitchen.

✳️Routine: The action that follows – snacking, scrolling, skipping a workout.

✳️Reward: The payoff – stress relief, distraction, or a little hit of pleasure.

The key: Don’t fight the old habit. Focus on a new routine that gives a similar reward.

3 examples:

1️⃣ Drained after work or school drop-off
Old: Sit on the couch and scroll.

New: Take a 5–10 min walk or stretch.

Reward: Mental pause + the satisfaction of moving.

2️⃣ Rushed mornings, skipping breakfast or self-care

Old: Grab whatever’s easy or skip it.

New: Prep a simple breakfast or pour water the night before, or do a quick stretch.

Reward: Small win and sense of “I’ve got this” before the day starts.

3️⃣ Evenings, low energy, chores piling up

Old: Mindless snacking or scrolling.

New: Do one small task (unpack school bags, prep breakfast) or 10 bodyweight squats.

Reward: Accomplishment, break the cycle, and mental clarity.

Tips to make it stick:
✳️ Start tiny – one routine at a time.
✳️ Attach it to a cue – like finishing work.
✳️ Celebrate the reward – notice how good it feels.
✳️ Be patient – missing a day isn’t failure.

Start with one small routine, repeat it, and build. Over time, your brain will help you stick to habits that make life easier.
Tiny change + consistency = habits that last.

I hope this helps your journey

Anthea 💚

🤔 Why your bum muscles matter. It’s not just about how they look in jeans 🍑⠀⠀When people talk about “glutes” ( ya bum) t...
06/11/2025

🤔 Why your bum muscles matter. It’s not just about how they look in jeans 🍑⠀
⠀
When people talk about “glutes” ( ya bum) they often reference the shape or tone (which we know means building muscle, don't we?) but these muscles do a lot more than fill out your leggings or jeans.⠀
⠀
Your glutes are super powerful muscles in your body. They support almost every movement you make like walking, climbing stairs, standing up, even picking something off the floor. When they’re strong, your hips feel more stable, your lower back feels supported, and your knees often move better too.⠀
⠀
When they’re not strong, other muscles start to take over, usually your lower back or quads. Which can then lead to tight hips, cranky knees, or that annoying ache in your lower back after a long day sitting. or worse! ⠀
⠀
Sadly I have heard multiple stories lately about women in their 50's and 60's with multiple hip injuries that have had a debilitating effect on their lives and what they enjoy doing. Things like gardening and travelling. PLEASE don't wait! If you have stiff, achy hips, or a lack of being able to move your hips properly this is absolutely your sign to go and get assessed. DO NOT WAIT! Rehabilitation early will be key to success. ⠀
⠀
Training your bum isn’t about vanity. It’s about function. It’s about keeping your hips healthy and your body moving well as you age. ⠀
A strong bum means:⠀
* More power in your lifts and walks⠀
* Better posture and pelvic alignment⠀
* Less back and hip discomfort⠀
* Better balance and stability ⠀
⠀
The hip thrust (what I’m doing in this photo) is just one way to build glute strength. Start light, focus on feeling your bum work (not your back, quads or thighs), and build up gradually.⠀
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So next time you train, remember you’re not just “working your bum.” You’re building the base that supports your hips, your spine, and your strength for life.⠀
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It matters, you matter! ⠀
⠀
💚 Anthea

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Stawell, VIC
3380

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