Strong Girls Club

🌟🌟🌟🌟🌟

Thank you Liz ❤️

OVER 3️⃣0️⃣?!

Then you want to build/ maintain your lean muscle mass 💪

This helps you to look your best 👌

Avoid being frail or having falls 💯

Live your most independent and functional life as you age (and still be able to chase and pickup your grandkiddies) 😍

📲 join us online or face to face. Send us a DM today

FEELING TIRED AF 🥲

Today I went to the gym with the intention to train ➡️ warmed up ➡️ warm ups felt terrible ➡️ chatted to mates for 30min ➡️ came home and got mauled 🤣 (last 📸)

Still showed up

Still mentally felt great cause I saw my fraands

However didn't train 🤣

💁‍♀️ knowing when to pull back is equally as important as knowing when to push

Wishing you all a strong, productive week, unless you need a gentle restful week 😊

🥹 THANKS JENNI ⭐️⭐️⭐️⭐️⭐️

It's such a pleasure to be able to support, guide and watch ladies gain
🌟 confidence in self
🌟 physical & mental strength
🌟 their happiness & power back

Ready to create healthy change? Apply to work with us via the link in bio or by sending us a DM 📲

🤫 EXCITING THINGS HAPPENING 🙈

I've quietly been working on a mini course & master course to help support women master midlife through to menopause 🌿

Specifically with:
✨️ tweaking their nutrition for fat loss & optimal health
✨️ minimising menopause symptoms
✨️ supporting identity change as they transition (and come back to themselves)

After 6 months of work, she's almost ready 🙈

Watch this space 👀

💯ONE OF THE MOST POWERFUL THINGS YOU CAN DO FOR YOURSELF...

➡️ is to add in 2+ strength sessions into your weekly training program 💪

The benefits are endless and you are 🚫 never too old and aren't too young either!

✨️ DO WHAT YOU CAN

Because doing something is better than nothing 💯

📲 if you're a woman in her 40's, 50's or 60's wanting to start strength training but simply don't know where to start.. then apply to work with us ❤️

🌟🌟🌟🌟🌟

🫶❤️🫶

➡️ YOUR REMINDER

😅 if you're over 30 you can't skip or half ass your warm ups in the gym

🤷‍♀️ what worked for you in your 30's may not work for you in your 50's, adaptation is necessary 💯

❤️ practicing self acceptance every step of your journey is much nicer than loathing yourself "skinny"

🌿 focusing on the non negotiables (or big rocks 🪨) for optimal health (sleep, movement, nutrition, minimising stress, hydrating adequately) will always support your energy levels and overall fat loss goals. Nail the basics no matter how young or old you are 💯

➡️ we help support women get from where they are now, to where they want to be. Apply to work with us face to face or online today by sending us a DM or checking out the website stronggirlsclub.com.au

WHY AM I PASSIONATE ABOUT SUPPORTING WOMEN OVER 3️⃣0️⃣?

Great question - buckle up, it's about to get personal 😅

I'm passionate about being a menopause specialist coach because:

⚡️I want to understand how peri-menopause through to post menopause will affect me and my life. Firstlyi want to know what to expect (I was undiagnosed with endometriosis for 12 years.. I know better than most what a complete mind fck hormones can create 😅) by being empowered with the awareness of what is happening in my body, I can identify how to support myself whilst also communicating with others on how they can support me. Rather than being frustrated, snappy, annoyed, angry and taking it out on others.

✨️I have two step daughters that I want to nurture as I get older. I want to have informed, useful conversations with them in regards to women's health to better equip them for life

😔 in all honesty, I love training, I love eating well because it gives me a sense of control. The thought of putting on 5-10kgs is terrifying. I want to know that I have the knowledge to still feel in control of my body (to some degree 😅) I want to empower myself by taking action and doing things that work. Rather than feeling out of control.

🌿 I believe there is a massive gap in conversation & support (particularly in the fitness realm) in regards to supporting women as they transition. I'll always champion women's health and unfortunately... there is still much to learn in this field.

👣 I've been supporting women discover their power through nutrition and smart training principles for over 8 years. I LOVE teaching 🤓 it's my calling 💯 and this is simply the next part of my journey ❤️

✨️ if you are ready to be supported by a coach that listens and genuinely cares about toy feeling your best, then get in touch today. DM the page or click the link in bio

There's a heap of 😥DOOM & GLOOM😖 around menopause

With peri-menopause often starting several years before menopause (when we woman has gone 365 days without a period) and potentially lasting into her 60's ➡️ it's important to focus on the positives of this transition ✨️

This transition presents many opportunities for:
✨️ growth
✨️ joy
✨️ happiness
✨️ empowerment
✨️ health

Rather than resisting change.. it's important to be curious and open to new beginnings 🌿

👣if you are looking for support during this transition, get in touch with us today. We help provide you with the tools you need to navigate this season in your life 🌿

🌟 TAKE BACK YOUR POWER 💪

If you feel out of control 😞

Or simply lacking confidence and self belief

THEN THIS IS FOR YOU GIRL

In fact, we help our ladies
🎉 build momentum
🎉 take back control of their health & happiness

By using these simple strategies 👊

📲 follow us on Spotify - Strong Girls Club

I REFUSE TO GET SICK THIS WINTER 🥶

However.. we can't help if we get sick or not 🤷‍♀️ . I compete in a National Powerlifting competition in Newcastle in 42 days.. Pray for me 🤞🙏🙃 I need all the strength I can muster!

I am taking the following steps to boost my ability to fight 👊 and avoid being unwell:

🌙 prioritising 7hrs sleep a night
😷 washing my hands before I eat/ when I get home/ when I leave work etc
🥦 hitting my micronutrient targets
🍷adhering to no alcohol
🌞 taking daily supplements: curcumin, vitamin C & D, magnesium citrate
😴 resting more

❄️Winter is a time for us to SLOW DOWN

To go within 🌟

To refresh those batteries 🔋 in preparation for the hustle and bustle of Summer ☀️

I hope you enjoy some down time this winter ❄️

🍗🧀🍳 PROTEIN IS CRUCIAL....

If you want to change your body shape

If you're looking to get stronger

If you don't want to be "frail" as you age gracefully..

Here are some handy tips 🔥

Because most women aren't even hitting 50% of their daily protein intake 🥺

📲 need help with your diet & training? DM us today or email 📧 Sarah at [email protected]

✨️ WE GOT YOU ✨️

Feel like you need support outside of your face to face training sessions? 🤔

WE GOT YOU GIRL 💪

With almost 9 years experience training women, we know what works ❤️

📲 DM or click the link in our bio to experience the difference

LADIES OVER 35 🫠

Transitioning through midlife (peri-menopause can begin as early as mid 30's but usually is more mid 40's) and into menopause?

Maintain/ build your strength with us while we help support you through what is often the most stressful season of your life (supporting / caring for aging parents, raising teenagers all whilst hitting management/ the peak of your career)

📲 get in touch today to discuss how we can support your health

KNEES HURT WHEN YOU RUN? 😭 (or after you run 🫠)

Check out this general information ➡️ from working with women for over 8 years, I've found that including 1-2 strength sessions a week (alongside a smart, periodised run program) can have an incredible impact on helping them run 🎉 PAIN FREE 🎉

As always, check with your trusted health care professional.

Don't have a physio? Steph from Advebture Physio is an absolute WIZARD 🔥🙌 and I highly recommend her for all your niggles.

MYFITNESSPAL QUEENS this is for you!

Get the most out of tracking your food by following these super simple tips

Search 👂 Strong Girls Club on Spotify and have a listen 🎶

HAS LUNCH AT 1PM THEN DOESN'T EAT... TRAINS AT 5PM 🤪

Girl you're living dangerously!

ARE YOU FUELLING ⛽️ APPROPRIATELY BEFORE YOUR SESSION?

or do you struggle through the session because you're under fueled ⛽️ 😢

Food is energy!! 🔥

Food = more energy
More energy = better lifts, more work in your session
Better workouts = better aesthetic results 🎉

Not sure what to eat and when?

I make it super simple in our most recent podcast 🎶 search Strong Girls Club on Spotify

📲 if you're ready to get out of that rut and start feeling fantastic then let's get started. DM me, click the link in my bio or email 📧 me at [email protected]
*spots are limited

MY ELDEST CLIENT IS 79..

And you must "use it" or you "lose it"😔

Challenge your muscles 💪
Keep moving your body 💪💪

So that you continue to live a strong, functional life ❤️

Exercise is for every BODY, no matter what age you happen to be!

*https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis

READY TO

🎉 feel strong 💪
🎉 manage your weight
🎉 change your body shape
🎉 connect with other high vibe women
🎉 have a few laughs
🎉work hard and make yourself proud
🎉 develop an unshakable mindset

YOUR TIME STARTS....

NOW 🔥

Email Sarah 📧 [email protected] or send her a DM to get started 💪

Saturday bootcamp 🌞

My favourite way to start the weekend 🙌

715am Saturday
Success
Casuals welcome

WHAT TO EAT & WHEN 🧐

📲 search "Strong Girls Club" on Spotify and have a listen 🎶 to our newest podcast episode where I discuss:

🤔 Is nutrient timing relevant?
🤔 what might be a better strategy depending on your goals?
🤔 An example of a lady that trains in the AM and what her day of eating will look like.
🤔 an example of a lady that trains in the PM and what her day of eating will look like.

Make sure to follow the podcast and turn those notifications on 🌟 so you don't miss out!

🔥TIMETABLE IS GROWING 🌻

And if I'm honest, I only really have room for 1 more weekly session 😅

🙌 I love supporting our high vibe community and I wish I could take on ALL the ladies, but unfortunately I only have so much energy to give.

🤔 if you're on the fence about getting back into a healthy routine THIS IS YOUR SIGN 🚸 to take action 🎬

After all, it might be cold🥶 but winter is the perfect time to go inwards and do something incredibly positive for your self ❤️ more time, less commitments... LETS GO!

DM me today or click the link in the bio 🔥

⚡️3️⃣ TIPS FOR BETTER POSTURE⚡️

- and less neck/ low back pain 👊

🖥 YES office workers, I'm talking to you!

If you're noticing you get lower back pain from sitting 🖥

Tight neck and shoulders?

Let's get started working on a strong 💪 functional, pain free posterior 🔥

📲 apply to become a STRONG GIRL today.

MEMORIES > MACROS ✨️

Being able to completely relax and enjoy a holiday without stressing about the food you eat ..

Sharing a cookie or ice cream over the weekend with my best buds 👯‍♀️ without worrying about it being "bad" or "naughty" ..

Is how I believe life should be 🤤

And CAN be 👊

Food shouldn't control your life or much space in your brain 🧠 however it certainly used to when I was younger and I find it is a major pain point for so many women 😢

You can have an incredibly healthy relationship with food 💯 (where you don't see food as good nor bad - because no food is good nor bad, it's just food!)

What a freaking fun, stressful, relaxing, stressful, unexpected week it's been!

Cannot wait for our new training block this week for our Strong gal's.

If you want to get stuck in, get out of that rut or start loving movement then let's get started girl, your time is NOW 👊

📲 apply to work with us by clicking the link in bio 🫡 or email 📧 Sarah at [email protected]

🎶 WE ARE ON SPOTIFY 🎶

Don't have hours ⏰️ to listen to a podcast?

Search ➡️ Strong Girls Club on Spotify to listen to our "Sh&t that works" 7min bite sized segments in which I aim to give you a piece of gold that you can action TODAY to level up your health & wellness 💪

I also love suggestions on what to discuss next!

📲 DM me with any burning questions you have and I create a short segment on it