Strong Base Training

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Strong Base Training

Private home based fully equiped gym. Qualified PT & Exercise Nutritionist. Specializing in a strength, fitness and injury rehabilitation!

08/06/2026

✨Chiara’s Powerlifting Debut 🤩
•Squat: 125kg
•Bench: 75kg
•Deadlift: 150kg
•Total: 350kg
•Dots: 366.32
✨🥇
*I also included the 130kg squat because how cool is it that you got to give that a crack, putting the weight on your back, walking it out and leaving you hungry to make it yours next time!
7 months ago Chiara contacted me to find out how I could help her with her nutrition to support her goals of competing in a Powerlifting comp. She signed up to ongoing weekly nutrition coaching, and shortly after that we also began working together with extensive 1:1 powerlifting specific coaching sessions.
In her sessions we focused on the 3 compound lifts Squat, Bench and Deadlift. We worked on technique, core bracing, set up positions, comp specific rules & calls and made sure Chiara was thoroughly prepared.
Along side these sessions, Chiara was also working on nutritionally fueling her body, through each training session and for the big day. By educating Chiara in exercise nutrition, the importance of fueling her body and the part nutrition plays in recovery we were able to reduce Chiara’s inflammation, drop 4kg in body fat, improve her recovery time between sessions and all while increasing her strength in all 3 lifts!

Chiara had already been working with a personal trainer multiple times a week and together they were building a good strength base to work with. Rhys continued to program and train Chiara’s for weekly sessions through the entire prep. Chiara really wanted to find someone who had experience in the Powerlifting world to work with her current PT but not take over completely.

It has been an honor to work alongside Rhys to make sure Chiara was able to approach the platform with her best debut package. Her commitment and effort paid off when she walked away with GOLD placing 1st overall female for the day with 366.32 dots and a 350kg total at 66kg body weight!

I am so proud of you Chiara, this is just the beginning and I’m so excited to be apart of where this journey will take you! ✨🫶🏽💪

Athlete: .haakman
Gym:
Nutrition & PL Coach: .of.erin
PT:

10/04/2026

Strength doesn’t have to come at the expense of your life.

As a coach, a mum, and someone who’s built strength alongside a full life - I’ve seen this firsthand.

Because the truth is…
Life doesn’t slow down. It grows.

And your goals get to grow with it.

I help women build strength, confidence, and routines that actually fit their life.
Not take away from it.

No extremes.
No all-or-nothing.
Just a smarter, more sustainable way to train.

You don’t have to choose between showing up for your family and showing up for yourself.

You get to do both 💪

If this sounds like what you’ve been needing, send me a message.
I’d love to help 🤝

08/02/2026

MEET THE COACH 🩵

Hi, I’m Erin - the face behind Strong Base 💪🏽✨

I’m a strength coach, dance teacher, dog mum 🐶 and proud mum to my beautiful 1-year-old Rori 🧡

Life is full, a little chaotic, and very loud… but I wouldn’t have it any other way.

Strong Base was built from my passion for helping people of all backgrounds build strength, confidence and resilience - in a way that fits real life.

I work with clients wanting to get stronger and move better, as well as those rebuilding after injury, surgery or navigating chronic illness. For me, it’s not just about lifting weights - it’s about helping you feel capable in your body again and confident in your day-to-day life.

Whether you’re here to push performance, regain strength, or simply carve out time for yourself - I’ve got you.

I currently offer face to face coaching in Cranbourne and Koo wee Rup!
As well as online coaching for gym programs and nutrition!

Let’s build your strong base 💙

30/01/2026

✨ Big news! ✨
I’m so excited to be joining the coaching team at Strength Haven! 💪

I’ll be coaching Mondays, running 1:1 sessions and small group training, with a focus on strength, rehab, and helping people move better and feel stronger in their bodies 🧠💥

📅 Starting Monday, Feb 2nd
📍 The Strength Haven Cranbourne
💌 DM me to book or ask questions — spots are limited!

Let’s build strong bodies and confident humans 🖤

14/01/2026

20 min happy back and hips session! 🫶🏽

You could really do this in 10 min if that’s all you have time for just pick 4-5 of the below exercises below a see do what you can wanting time restraints.

1- Foam roller:
•I focus on rolling out legs, glutes and back as that’s what is most sore. I actually enjoy foam rolling It makes me feel good I foam roll every day without fail!
•Back arch overs for thoracic mobility
•Knee to chest stretch for hip flexors and SIJ
•hip rolls on the foam roller (knees rock side to side) this one can be a bit painful but I enjoy the pain haha 😆

2- Mobility:
•cat cow
•thread the needle
•cobra push ups
•cobra to child’s pose active stretch
•floor hip rolls (or windscreen wipers)

3- Upper body
•Hand release push ups
•Back Hypers with arms for additional lat activation.

4- Lower body:
•Single leg laying kick backs (focus on squeezing glutes and driving hips into ground and not the hehe you can lift your leg)
•Kneeling hip thrusts (big focus on squeezing glutes at lock out and creating tension)
•glute bridges
•single leg glute bridges
•static glute bridge hold (30seconds)
• frog squats

5- Core:
•plank
•table tops (or “up up down downs”)
•dead bugs
•belly breathing focusing on drawing ribs in (my body has changed so much Pp one of the things I notice the most is how much wider my ribs are now and my goal at the moment is to try and strengthen my abdominal walls which includes working on flared ribs)
•McGill crunches
•knee up oblique rocks

6- Stretches:
•cobra (static and active)
•child’s pose (static holding and breathing)
• runners lunge
•runners long knee drop extended quad stretch
•knees to chest circles
•single knee to chest
•single leg ham string stretch
•standing toe touch hamstring stretch

*You could literally choose any 2 from each of these and do in what ever order you like or do them all if you have the time!

*Rep ranges were between 10-15 reps for each exercise and 2 sets.

Perfect for a gentle active rest day workout!

Tag me if you give any of these a go!

05/01/2026

Strong Base is moving!!!

We are very excited to be relocating to KOO WEE RUP 👩🏼‍🌾

This will be our last relocation for (hopefully) a long time!

It’s no lie the past year I’ve been dormant on socials while I live in my little baby bubble. 👶
I’ve continued training clients face to face and online at a much lower capacity. And I’m so grateful I was able to do this and balance my priorities while becoming a Mama.

With the move to Koo wee rup I will still be running my business from my private home gym!
And currently exploring the possibility of working out of Cranbourne one day a week. 🤗

I’ll be opening space for new clients (and old clients if they miss me) for both face to face and online coaching.

✨So stay tuned or get in touch if you’d like more info on training with me in 2026!

I can’t wait to share the new gym space with you all but in the meantime enjoy a flash back of the Strong Base gym progressions over the last 13 years! 🫣🤭🥹

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Opening Hours

Monday	11:00 - 20:00
Tuesday	10:30 - 11:30
	18:00 - 20:00
Wednesday	10:30 - 20:00
Thursday	10:30 - 20:00
Friday	10:30 - 12:00
Saturday	07:00 - 12:00

Website

https://www.instagram.com/?hl=en

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