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Total Strength, Ulladulla (2026)

06/09/2026

💙SUNDAY

BEFORE YOU PLAN NEXT WEEK… LOOK AT HOW FAR YOU’VE COME

Another week done. 💙

Before you start thinking about everything you need to do next week…

Take a minute and look at what you actually achieved this week.

Maybe you:

💪 Got your workouts done
🏋️ Lifted a little heavier
🚶 Moved more
🥗 Made a few better food choices
😴 Took a rest day when you needed it
🍕 Enjoyed a meal without feeling guilty
🧠 Trained even when motivation wasn't there

Or maybe this week didn't go to plan at all.

That's okay too.

You don't need seven perfect days to make progress.

You need enough good days, repeated consistently, over time.

That's what this entire week has really been about.

Stop restarting.

Keep progressing.

Stop letting the scales define success.

Train hard but recover.

Enjoy your life.

Build habits instead of relying on motivation.

Then do it all again next week.

Not perfectly.

Consistently.

💙 Build Strength. Build Confidence. Build Life.

👇 Tell me ONE win from your week big or small. I want to hear it.

04/09/2026

💙SATURDAY

YOU DON’T HAVE TO BE MOTIVATED TO TRAIN

Saturday’s post should follow Friday’s relaxed lifestyle message with something simple and motivational.

“I just don't feel motivated today.”

Yep. It happens.

Even to people who genuinely love training.

Some days you're ready to smash your workout.

Other days you'd rather sit on the couch, eat snacks and convince yourself you'll train tomorrow. 😂

Here's the important part:

Motivation isn't what builds results.

Habits do.

You won't always feel motivated to:

💪 Train
🚶 Go for your walk
🥗 Make the better food choice
🏋️ Finish that last set
😴 Prioritise recovery

And that's okay.

You don't need to feel fired up every single day.

Sometimes you just need to show up anyway.

And showing up doesn't always mean having the best workout of your life.

Maybe today you only manage 30 minutes.

Maybe you lower the weight.

Maybe you go for a walk instead.

Maybe you simply do what you can.

Something is still better than nothing.

The people who make long-term progress aren't motivated 365 days a year.

They've simply built habits that keep them moving when motivation disappears.

So if you're waiting to feel motivated…

Stop waiting. Start moving.

Motivation often shows up after you start.

💙 Build Strength. Build Confidence. Build Life.

👇 What's your trick for getting yourself moving when you really can't be bothered? 😂

04/09/2026

💙FRIDAY

YOUR WEEKEND DOESN’T HAVE TO RUIN YOUR PROGRESS

You trained all week.

You ate pretty well.

Friday arrives and suddenly it's…

🍕 Takeaway
🍫 Snacks
🍻 Drinks
🍔 Dinner out

Then comes the classic:

“Stuff it. I'll start again Monday.” 😂

But here's the thing…

One meal doesn't ruin your progress.

And you don't need to turn one relaxed meal into an entire weekend of eating everything in sight because you've already “blown it”.

Enjoy the pizza.

Have dessert.

Go out for dinner.

Have a few drinks if you want them.

Then at your next meal…

Just go back to normal.

No punishment workout.

No starving yourself the next day.

No spending Sunday feeling guilty.

And definitely no waiting until Monday to “start again”.

Fitness should fit into your life not require you to avoid having one.

The goal isn't perfection.

It's learning how to enjoy yourself without turning every weekend into a reset button.

One meal is one meal.

Enjoy it and move on.

💙 Build Strength. Build Confidence. Build Life.

👇 What's your favourite Friday night meal? Mine would definitely involve something worth eating. 😂

03/09/2026

💙 THURSDAY

YOU DON'T NEED TO DESTROY YOURSELF FOR A WORKOUT TO COUNT

Can you barely walk after leg day?

That doesn't automatically mean it was a great workout. 😂

A workout doesn't need to leave you:

😵 Completely exhausted
🦵 Unable to walk downstairs
🤢 Feeling sick
💀 Questioning every life decision you've ever made

…to be effective.

The goal of training isn't to see how badly you can destroy yourself.

The goal is to improve.

A good training session should have a purpose.

💪 Quality exercises
🎯 Good technique
📈 Appropriate progression
🏋️ Enough intensity to challenge you
😴 Enough recovery to do it again

Yes, sometimes you'll be sore.

Sometimes you'll finish a session absolutely cooked.

And sometimes you'll finish feeling surprisingly good.

All three can still be productive workouts.

Don't judge your training by how much pain you're in the next morning.

Judge it by whether you're getting stronger, fitter and better over time.

Because being unable to sit on the toilet after leg day isn't actually a training goal. 😂

Train hard. Train smart. Recover. Repeat.

💙 Build Strength. Build Confidence. Build Life.

👇 Be honest — who's done the sideways walk down the stairs after leg day? 😂

02/09/2026

💙 WEDNESDAY

STOP MEASURING ALL YOUR PROGRESS ON THE SCALES

The scales haven't moved.

So you're not making progress… right?

Wrong.

This is one of the biggest traps I see people fall into.

You start training.

You're eating better.

You're showing up consistently.

Then you jump on the scales and…

Nothing.

And immediately think:

“Well, this clearly isn't bloody working.” 😂

But what else has changed?

💪 Are you stronger?

👖 Are your clothes fitting differently?

📸 Can you see changes in your progress photos?

🏋️ Are you lifting heavier?

⚡ Do you have more energy?

🚶 Is your fitness improving?

🧠 Are you feeling more confident?

Because THAT is progress too.

Your body weight is one piece of information.

It isn't your entire result.

And your weight can fluctuate from things like hydration, food intake, hormones and what's sitting in your digestive system.

So don't let one number decide whether weeks of hard work were worthwhile.

Look at the whole picture.

Sometimes the biggest changes aren't happening on the scales at all.

💙 Build Strength. Build Confidence. Build Life.

👇 What's a win you've had that had absolutely nothing to do with the scales?

01/09/2026

💙TUESDAY

YOU DON’T NEED MORE EXERCISES. YOU NEED PROGRESSION.

Changing your workout every week might keep things interesting…

But it can also make it bloody hard to know whether you're actually improving. 😂

Your body doesn't need 50 different exercises.

It needs a reason to adapt.

That's where progression comes in.

If last week you did:

🏋️ Squat — 40kg × 8 reps

This week you might aim for:

🏋️ 40kg × 9–10 reps

Then eventually:

🏋️ 42.5kg × 8 reps

That's progress.

And progression isn't only adding more weight.

You can improve by:

💪 Doing more reps
🏋️ Increasing the weight
🎯 Improving your technique
⏱️ Improving control and tempo
📈 Completing more quality work

You don't need to walk into the gym every week wondering:

“What random exercise am I doing today?”

A good program gives you structure.

You repeat movements long enough to actually get better at them.

Then you progressively challenge yourself as your body adapts.

It might not look as exciting as doing a completely different workout every day…

But getting stronger is pretty bloody exciting. 😂💪

Stop chasing variety for the sake of variety.

Give your training enough time to work.

💙 Build Strength. Build Confidence. Build Life.

👇 Do you follow a structured program, or do you decide what you're training when you walk into the gym? 😂

31/08/2026

💙 MONDAY

YOU DON’T NEED A NEW PLAN EVERY MONDAY

It's Monday.

You don't need a new diet.

You don't need a new workout.

You don't need a 30-day challenge.

And you definitely don't need to punish yourself for what you ate over the weekend. 😂

What you probably need is to keep doing the things that already work.

💪 Train consistently
🥗 Eat reasonably well most of the time
🚶 Keep moving
😴 Recover properly
📈 Track your progress

That's not very exciting.

But here's the thing…

Results aren't built by constantly starting something new.

They're built by doing the basics well enough and for long enough that they actually have time to work.

If your program is working, stick with it.

If you had one bad meal, carry on.

If you missed a workout, do the next one.

If last week wasn't great, learn from it and move forward.

You don't have to keep going back to Day 1.

You're allowed to just keep going.

This week, don't ask:

“What should I start?”

Ask:

“What do I need to keep doing consistently?”

That's where progress happens.

💙 Build Strength. Build Confidence. Build Life.

👇 What's ONE thing you're going to stay consistent with this week?

30/08/2026

💙 SUNDAY

BEFORE YOU PLAN NEXT WEEK… LOOK AT WHAT YOU DID THIS WEEK

Before you start thinking about everything you need to do next week…

Take a minute and look at what you actually did this week.

Maybe you trained three times.

Maybe you got back into the gym after months away.

Maybe you increased a weight.

Maybe you went for a walk when you really couldn't be bothered. 😂

Maybe you made better food choices most of the week.

Maybe you ate the pizza Friday night and didn't spend Saturday feeling guilty about it. 🙌

Or maybe this week was an absolute sh*tshow and the biggest achievement was simply getting through it. 😂

That counts too.

We spend so much time looking at what we haven't achieved that we forget to recognise the small wins happening along the way.

And those small wins matter.

Because progress isn't only:

❌ A number on the scales
❌ A before-and-after photo
❌ A PB in the gym

Progress can also be:

💪 Feeling stronger
🏋️ Training more consistently
🥗 Having a better relationship with food
🚶 Moving more
😴 Prioritising recovery
🧠 Feeling more confident
❤️ Actually enjoying training again

So before Monday arrives and you start chasing the next goal…

Give yourself some credit for what you've already done.

Then pick ONE thing you'd like to improve next week.

Not ten.

Just one.

Small wins → repeated consistently → big changes.

💙 Build Strength. Build Confidence. Build Life.

👇 I want to hear yours: what's ONE win you're proud of from this week?

28/08/2026

💙 SATURDAY

YOU DON’T NEED A 60-MINUTE WORKOUT

“I don't have time to train today.”

Fair enough.

But here's another question…

Do you have 20 minutes?

Because a workout doesn't suddenly become useless because it wasn't an hour long.

If you're short on time today, give this a crack:

💪 TOTAL STRENGTH 20-MINUTE WORKOUT

1️⃣ Goblet Squat — 12 reps
2️⃣ Dumbbell Romanian Deadlift — 12 reps
3️⃣ Push-Ups — 8–12 reps
4️⃣ Dumbbell Row — 10 each side
5️⃣ Reverse Lunges — 10 each leg

Complete the exercises at a controlled pace, rest as needed, and repeat for 3 rounds if time and ability allow.

Newer to training?

Do 2 rounds.

More experienced?

Choose weights that make those last few reps challenging while keeping your technique solid.

That's it.

No fancy exercises.

No two-hour gym session.

No crawling out the door afterwards. 😂

Just 20 minutes of productive movement.

Some days you'll have plenty of time to train.

Other days you'll barely have enough time to scratch yourself.

On those days, doing something can be better than deciding you'll wait until Monday.

Your training doesn't always need to be perfect.

It needs to be realistic.

💙 Build Strength. Build Confidence. Build Life.

📱 SAVE THIS WORKOUT for the next day you're short on time.

And if you give it a crack this weekend, let me know how you go. 💪

28/08/2026

💙 FRIDAY

STOP TRYING TO BURN OFF YOUR FOOD

You don't need to earn your food.

And you don't need to punish yourself with exercise because you ate something you enjoyed.

Had pizza last night?

You don't need to smash out an extra hour of cardio today.

Had dessert?

You don't need to skip breakfast tomorrow.

Went out for dinner and had a few drinks?

You haven't ruined your progress.

Just get back to normal.

One meal doesn't make you unhealthy, just like one salad doesn't make you healthy. 😂

What matters is what you're doing consistently over time.

I want exercise to be something you do because you want to:

💪 Get stronger
❤️ Look after your health
⚡ Have more energy
🧠 Feel better mentally
🏃 Improve your fitness

Not because you're trying to make up for something you ate.

Food is fuel.

Food is also enjoyment.

Birthdays happen.

Dinners out happen.

Weekends happen.

And yes... sometimes there's bloody chocolate. 😂

You can enjoy those things AND still work towards your goals.

The answer isn't punishment.

It's balance and consistency.

Eat it.

Enjoy it.

Then carry on with your normal routine.

No guilt required.

💙 Build Strength. Build Confidence. Build Life.

👇 Who's ever done the “I'll work this off tomorrow” calculation in their head? 😂

Total Strength

06/09/2026

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04/09/2026

03/09/2026

02/09/2026

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