Sydney Frodsham Coaching

09/01/2026

Strength training and cardiovascular training aren’t competing against each other. They prepare your body for different demands.

Strength training builds muscle, strengthens your bones and improves your ability to lift, carry and move confidently.

Cardio strengthens your heart and lungs, builds endurance and helps you recover more efficiently—both during training and throughout everyday life.

You don’t need to become a powerlifter or a marathon runner. You just need enough strength and cardiovascular fitness to support the life you want to live.

Because being “fit” isn’t only about what your body looks like.

It’s about what your body allows you to do.

Build the body. Build the engine. Train for opportunity.

08/27/2026

WEEK 6 OF A BROKEN FOOT

I genuinely thought the boot would be coming off this week. Instead, I found out that my foot is still fractured, so I’ll be wearing it for at least another two weeks.

And honestly? I’m upset.

It’s hard not to wonder if I did something wrong during the healing process—if I walked too much, trained too hard, or somehow slowed down my own progress. But healing isn’t always as predictable as we want it to be.

For the next two weeks, I’ve been told to pull back even more:

• Keep my steps under 5,000 per day

• Reduce my assault bike work (even if it wasn't a lot to begin with)
• Continue asking for help so I’m not unnecessarily on my feet

The good news is that I’m finally cleared to drive again!

But this is still a tough update to accept. Having to do less—and continue relying on other people—is uncomfortable.

Right now, progress feels like restraint. But it's continuing to ask for help, sitting down when I want to keep moving, and trusting that pulling back now will hopefully allow me to move forward later.

08/26/2026

Back Squat vs. Cyclist Squat: What’s the Difference?
Both exercises train the lower body, but small changes in your stance and body position change where the greatest demand is placed.

Back squat

During a back squat, both your knees and hips bend significantly. Your hips move backward and your torso leans forward slightly to keep the bar balanced over your midfoot.

Because the work is shared across more muscles, the back squat can typically be loaded heavier. This makes it an excellent exercise for developing overall lower-body strength.

Cyclist squat

During a cyclist squat, your heels are elevated and your feet are positioned close together.

The heel elevation allows your knees to travel farther forward while your torso remains more upright. This increases knee flexion while reducing how far your hips need to move backward.

The farther the knees move from the body’s centre of mass, the greater the demand placed on the muscles responsible for extending the knees—primarily the quadriceps.

Cyclist squats are generally performed with lighter loads and used to create more targeted quad work.

Put simply:

A back squat distributes the work between the glutes, hamstrings and quads.

A cyclist squat shifts more of the demand toward the quadriceps.

Neither variation is better. The back squat is typically used as a primary strength movement, while the cyclist squat works well as a quad-focused accessory exercise.

08/24/2026

I’d be lying if I said the thought hasn’t crossed my mind.

My movement has decreased. My training looks completely different. My routine has changed—and my appetite has actually increased because my body is working hard to heal.

But this is not the time to punish my body for being injured.

I’m not going to drastically cut my food, ignore my hunger or try to “earn” every meal through exercise. My body needs energy, protein and nutrients to rebuild bone, maintain muscle and support recovery.

Could my weight change during this season? Yes.

But gaining a few pounds would not erase years of hard work. It would not change my worth, and it would not mean I had “let myself go.”

Right now, healing is the priority.

I want to return to running, lifting and HYROX strong—not lighter at any cost. 🤍

08/20/2026

3 things I wouldn’t do if I were a beginner in the gym:

1️⃣ Get all my workouts from Instagram, Pinterest or YouTube.

Random workouts aren’t a structured program. You need a plan that teaches you the basics and progresses as you get stronger.

2️⃣ Only do bodyweight workouts to avoid going to the gym.

Bodyweight training has value—but avoiding the gym won’t make you more confident inside one. Confidence comes from learning how to use the equipment and practising consistently.

3️⃣ Try to figure everything out alone instead of hiring a trainer.

A qualified trainer can save you months—or even years—of confusion. They can teach you proper technique, create a program for your goals and help you feel comfortable in the gym.

You don’t need to feel confident before you start.

You build confidence by starting.

08/20/2026

Thank you to everyone who voted for me! This recognition means so much to me—not simply because of the award, but because it was voted on by the community I’m so grateful to serve.

To every client who has trusted me with their training, celebrated wins with me, pushed through the difficult days and allowed me to be part of their journey: thank you. This would not be possible without you.

Thank you to everyone who nominated me, voted for me, shared my posts and continued to support my business. Whether you’ve trained with me, referred someone to me or simply cheered me on from the sidelines, you have helped build Sydney Frodsham Coaching into what it is today.

This award may have my business name on it, but it represents every person who has walked through my doors and chosen to become stronger, more confident and more capable.

I’m honoured to coach this community. 🖤

08/19/2026

08/17/2026

You can be strong as hell and great at the stations… and still completely mess up your HYROX race. 👀

Here are 3 ways to do it:

1️⃣ Go out way too fast.

The adrenaline hits. The crowd is loud. You feel AMAZING.

So you send the first kilometre way faster than you should… and spend the rest of the race paying for it.

Your first kilometre isn't the race. Pace accordingly.

2️⃣ Make every workout a HYROX simulation.

More HYROX workouts does NOT automatically make you better at HYROX.

You still need to build strength.
You need aerobic capacity.
You need dedicated running.
You need intervals.
You need recovery.

Constantly practising being exhausted isn't a training plan.

3️⃣ Neglect your running.

You have 8 x 1 km runs.

You can be incredible on the sled and efficient on the SkiErg, but if your running falls apart, you're going to leave a lot of time on that course.

HYROX training isn't about seeing how destroyed you can make yourself every workout.

It's about building the individual pieces you need and then teaching your body how to put them together.

Train with purpose. Perform with confidence. 🔥

08/14/2026

Week 3 & 4

The biggest change over these two weeks has been feeling more comfortable walking and being able to progress my training.

Nothing dramatic happened overnight. It has been a collection of small wins—moving with more confidence, doing a little more in the gym and feeling less limited by my injury.

I would be lying if I said this process has been easy. There are still moments when I feel frustrated by what I can’t do yet. But I’m learning that recovery isn’t about rushing back to where I was. It’s about meeting my body where it is and building forward from there.

Training looks different right now, but different doesn’t mean ineffective.

I’m still getting stronger.
I’m still challenging myself.
I’m still moving forward.

Weeks 3 and 4 reminded me that progress doesn’t have to be exciting to be meaningful. Sometimes it simply looks like walking more comfortably and leaving the gym knowing I’m capable of a little more than I was last week. 🤍

08/12/2026

I’M HIRING A COACH. 👏

Yes, I’m a coach.
Yes, I’m a Registered Kinesiologist.

Yes, I know how to program for myself.

And I’m still hiring someone to coach me through my return from a broken foot.

Right now, I know what to do.
I know how to train my upper body, core, hips and glutes without compromising my foot.

I know how to modify exercises. I know how to progressively strengthen my feet once I’m cleared.

But the next phase is where I don’t want to do it alone.

Returning to heavier lower-body training.

Introducing impact again.
Getting back to running.
Building mileage.
Eventually training for HYROX again.

Could I figure all of that out myself?

Absolutely.
But honestly? I don’t fu***ng want to. 😂

I make training decisions for other people all day. When it comes to my own recovery, I want to remove some of that decision-making.

I want someone else looking at the bigger picture objectively.
Someone who can tell me when to push, when to pull back, when something is completely normal and when we need to adjust.

And I’m actually REALLY excited to hand over my strength and running programming and just… be the athlete.

Because this is something I think people misunderstand about coaching:

Coaching isn’t just paying someone to tell you what exercises to do.
It’s having someone in your corner.
It’s having support on the days you feel amazing AND the days you’re frustrated, scared, impatient or questioning everything.

It’s knowing that when something doesn’t feel right, someone who understands you, your injury and your goals is a text away.

Great coaches need coaches too.

Not because we aren’t capable of doing it ourselves.

But because sometimes the most valuable thing you can give yourself is the opportunity to stop being your own coach.