The Strong Her Club

13/06/2026

10/06/2026

I don’t think it’s talked about enough just how challenging it is for some people to get to the gym.

And not because it’s physically challenging, but because of the mental games they have to play with themselves before they even walk through the doors.

You truly don’t know what other people are going through. What they’re feeling on the inside doesn’t always show on the outside.

They may appear confident, but inside they’re battling demons, negative self talk, anxiety, self doubt or the fear that everyone is judging them.

For some people, simply showing up is a huge win.

It takes courage to keep turning up when your mind is telling you not to. You never know how hard someone had to fight just to be there.

My Strong Her Squad sessions are small group PT sessions designed to take that fear away or at least give you the confidence and support to walk through the doors.

It’s a supportive environment. There are never more than 6 women in a session so you work closely with me. I give you structured workouts that help you build strength, confidence and feel more comfortable in the gym.

I run these sessions on Mondays, Wednesdays and Fridays at 6am and 9:30am. At the moment, I only have availability in the 9:30am sessions, with a waitlist for 6am.

If you’re ready to commit to your health and fitness in a safe and supportive environment, comment SQUAD below and I’ll personally DM you the information.

Or feel free to send me a DM if you’d like to have a chat first.

06/06/2026

Healthy eating is more cost effective than buying take out and processed foods.

When you take the time ti cook meals at home from fresh ingredients, it really does save you money.

What really hit your wallet and calorie bank is...
$60 (min) Uber eats delivery for the family - rather than making Spaghetti Bolognese
$9 block of chocolate - because you haven't eaten breakfast or lunch and your blood sugar dropped so you needed a quick fix
$15 servo run - Sandwich & can of soft drink because you forgot lunch
$11.50 on a coffee and banana bread through Maccas drive thru - rather than making a coffee at home & having a bowl of porridge
$5 protein milk from Coles - Rather than using protein powder from home

None of these purchases seem like much on their own.

But do them a few times a week and you're spending hundreds of dollars each month on food that often leaves you feeling tired, hungry again an hour later and frustrated with your progress.

Healthy eating doesn't have to mean expensive superfoods, supplements or organic everything.

It can be as simple as planning your meals, doing a grocery shop, cooking a few meals in advance and having easy options ready when life gets busy.

A little bit of preparation saves you money, improves your nutrition and makes it much easier to stay on track with your goals!

Comment RECIPE to get access to my recipe books with over 400+ macro friendly, budget friendly recipes 🍎

02/06/2026

Most people don't overeat because of one big meal.

It's the sneaky weekend calories that add up without you even realising.

A glass of wine here...
A croissant with your usual coffee...
A few squares of chocolate (or a whole block)...
Some chips at the pub...
A cheese platter while you're "just grazing".

None of these foods are bad.

The problem is that they can easily add an extra 2,000+ calories across a weekend.

If your nutrition is on point Monday to Friday but you're not seeing progress, your weekends might be telling a different story.

Awareness creates change.

Swipe through and see how quickly those sneaky calories can add up 👀

Save this post for the next time you tell yourself, "it's only a little bit."

02/06/2026

STRONG HER:
Women choosing strength over shrinking

THE STRONG HER WOMAN:
She lifts weights and trains with purpose
She fuels her body instead of restricting it
She embraces her cellulite, curves and real bodies
She chooses discipline over extremes
She moves with confidence and kindness
She focusses on what she can learn rather than what went wrong

THE STRONG HER PILLARS:
Train strong
Fuel strong
Think strong
Live strong
Together strong

THE STRONG HER MISSION:
The Strong Her club exists to help women build strong bodies and minds. The Strong Her club mission is to empower women through strength training, education, nutrition and mindset so they can build confidence, resilience and long term health.

This is more than just lifting weights and being strong physically.
It’s about backing yourself.
Keeping promises to yourself.
Taking up space.
And giving yourself back the energy you need to live the life you want to live.

We are challenging diet culture, we are challenging skinnyTOK and we are going to be the women who age strong, capable and independent!

Comment JOIN for more information 🔥

27/05/2026

There can be a lot of judgement to the person who spends time in the gym from people who don't go…

Until 30 years later when one person can still move freely, pick up their grandkids, get off the floor without pain and stay independent.

Strength training was never just about “looking good.”

It’s about:
• protecting your bones
• keeping your muscles strong
• preventing falls
• supporting your back and joints
• staying mobile as you age
• having freedom later in life

Most people wait until their body starts breaking down before they realise movement matters.

Train now so your future self thanks you later.

STRONG TODAY. INDEPENDENT TOMORROW. 💪🏽

If you are ready to invest the time into yourself now, I have 7 spots open for my Strong Her Squad...

Mon-Wed-Fri @ 6am - 1 spot
Mon-Wed-Fri @ 930am - 6 spots (Starts 8th June)

Comment STRONG and I'll DM you the information 🔥

27/05/2026

Menopausal women don’t need a special training plan.

The mechanisms for building muscle are the same no matter your age or menopausal status.

5 things you need for building muscle at any age
1. Muscle tension (lifting weights)
2. Progressive overload
3. Adequate calories
4. Adequate protein
5. Proper recovery

The problem is most women were never actually taught how to apply these things properly.

So instead they:
-Jump between random workouts
-Under eat
-Avoid lifting heavy
-Fear getting bulky
-Stay stuck doing the same thing with no progression
-Assume menopause means strength loss is inevitable

You are not “too old” to build strength.

You just need structure, guidance and a program designed to help you progressively get stronger over time.

That’s exactly what we do inside the Strong Her Squad.

Small group coaching with PT feels, focused on proper technique, progressive overload and building confidence in the gym.

MONDAY • WEDNESDAY • FRIDAY
6AM → 1 spot left
9:30AM → Starts 8th June, 6 spots available

Comment SQUAD and I’ll send you more information 💪🏾