She's Strong Fitness in Narangba, Queensland, Australia | Sport & recreation

She's Strong Fitness

Locality: Narangba, Queensland, Australia

Phone: +61 488 112 601

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 When good training & tailored nutrition protocols meet, amazing things happen! The fact is, if your goal is fat loss....you need to learn how to eat for your goal. A good nutrition coach will give you the tools to change your lifestyle. You will need to implement a plan, you will need to action that plan daily. * you dont need to eat clean 24/7 * you dont need to omit entire food groups (unless youre intolerant) * carbohydrates arent bad * fats are an essential part of ...your diet - not the devil * there are no bad verses good foods * your metabolism isnt broken * you can lose fat & enjoy chocolate/wine/donuts & other soul foods! Samantha has lost a massive 20kg in the last 12 months. She has also gained a whole lot of knowledge & understands how to eat for her goals! HOW AMAZING

24.01.2022 Wednesday evening group session will be a strength class. It will be a different program to the Thursday evening!! Fully programmed just like personal training.....without the price tag . One hour of training with a team of other supportive women, this is an awesome opportunity for new & existing clients!! Booking is essential, cost is $15. Please be aware of my 12 hour cancellation policy, these groups are capped at 5 women to ensure quality

23.01.2022 Happy Mothers Day to each & everyone!! I hope youve had a beautiful day filled with love & appreciation for all that you do! You are all superwomen who inspire not just your children, but each other!! STRONG MUMMAS

23.01.2022 Donna can we do some cardio? I want to lose weight...the answer is always the same. Prioritising strength training with progressive overload will do more to improve your body composition than any cardio. Strength training will give you more than cardio. Especially for a women & especially as we get older. We need to take care of our energy expenditure, we need to make it count. Focussing on your diet & making the necessary changes is the priority of fat loss. Running your b...ody into the ground with hours of cardio will get you to a stand still very quickly with your fat loss goals....& you will have achieved little in the process. Strength training will change your whole body, you will achieve a resilient body with less likelihood of injury, you will reduce your risk of osteoporosis by 90%, your joints will be stronger & less likely to experience pain/arthritis symptoms. You will use more energy (calories) at rest (yep, without even trying). You will keep your metabolism firing at its best. A pain-free, strong, resilient body, that can continue to train long-term is my goal for you. If you are serious about fat loss, lets sort out your diet....& lets get you strong AF in the process See more

22.01.2022 Get rid of the mess!! Simplify your world, focus on what you want MOST. If its not important or it makes you feel shit, then let it go

21.01.2022 Wow!! That was quick, both strength classes are booked out....Im excited, these groups are inspiring to watch!! If there is any more interested women, I will look at starting a Saturday morning group! Lets get even stronger

21.01.2022 One spot left!! Starting this Thursday at 6pm. Booking is essential, this group will be capped at 5 to ensure safe & progressive training

21.01.2022 Just in time for Mother’s Day!! - Our She’s strong puffer jacket has arrived. This is a high quality (filled with down), super warm jacket to keep mum (or you) nice & cozy (& looking fab) on those early morning walks, football games, camping, winter BBQ’s....& cold days . - Message with any questions or to order yours!!... See more

21.01.2022 Client spotlight . Janine & I have been working together for 4 years. Progress was slow early on because janine lacked self confidence & had no idea just what she was capable of. This transformation goes way past the physically strong women you see now....it is unexplainable the personal strength & self confidence that she has built brick by brick a long the way. You see, thats what strength training is about, learning just what you are capable of....this flows into your wh...ole world & creates strong, confident, inspiring women who arent afraid to go after what they want & say no to what doesnt serve them. She invested in herself, week after week. Month after month. Year after year. She pushed past what was safe & easy, she failed, she learned, she developed, she wanted it bad & didnt quit on that women that she owed the world too (herself). While shes been working on getting strong AF in all aspects of life, shes made some pretty amazing physical progress too!! There is 9 months between these pictures.... the limit does not exist See more

20.01.2022 We’ve been working on something very exciting!!

20.01.2022 If you want change, you must make changes

19.01.2022 Client spotlight!! Im so proud of Aleisha, she has achieved some epic things in the last 2 months!! 1) ditched the all or nothing diet mentality & stuck to a consistent, small calorie deficit. Embracing balance & understanding that there are no bad foods. 2) lost a massive 41cms from her measurements, we dont know how much weight because we dont care 3) she has added 17.5kg to her squat weight & 17.5kg to her deadlift & can hip thrust over 100kg.....shes gotte...n REALLY strong . 4) her mindset has changed....in a huge, positive way . 5) she has done all this while enjoying ice cream most days, she has done all this & enjoyed Easter eggs with her children! Congratulations Aleisha, you are absolutely killing it!! Discipline, consistency, passion, self-love & the willingness to learn & implement change . These are all things to be extremely proud of!!! *no fad diets, bogus supplements or 8 week challenges were involved* these results are from focussing on the basics: a small & maintainable calorie deficit (theres no guess work involved when clients track their calories). Prioritising strength training, using good form & progressive overload. Staying consistent. Using discipline. Embracing balance, food should be enjoyed & taking care of herself (good sleep, managing stress & listening to her body) ....& listening to her coach . See more

19.01.2022 Happy Sunday! My online clients have completed their first week as Onliners.....& I am so proud of them & what theyve accomplished! Im throwing 100% of myself into this new platform & am really excited about how its going! Our private fb group is a beautiful community, where we are sharing our triumphs, our bad days & everything in between. Its filled with support, understanding & laughs. Ive completely stepped out of my comfort zone & am loving this new role....I know I have so much to offer as a coach & am highly motivated to keep my ladies strong, fit & fabulous! If youve been thinking about reaching out & want/need help to either progress your health & fitness journey...or to start it, now is the time! Lets get you on track/keep you on track

19.01.2022 Online coaching done right! A quick photo & text mid squats to check form. All Sara needed was a simple explanation that I sent straight away (via video coz visuals are always best) in order to perfect this squat variation . Knees out more to create space for her hips to sit back into. Creating more range of motion & more work for the glutes . In the bottom photo sara has implemented my coaching cue.... absolute perfection .

19.01.2022 Here’s your Monday morning reminder that your level of success this week is in your hands! It’s in your choices. It’s in your actions. It’s in your mindset -... Empower yourself to with success See more

18.01.2022 Im just over here telling you the absolute truth.... #caloriefuckingdefecit just in case youve just read some other bull on social media. It is that simple for a large majority of people.....most people who want to lose body fat just need to eat less. but, for the hard core dieters who have restricted calories for a long time....its not that simple. Well, it still is simple BUT a different approach is needed. Thats a whole other post, that I will do later in the week . The goal for my clients is to have a body that NEEDS a high amount of calories (food) .

18.01.2022 PT & small groups are still happening . I am also working on getting you all ready for plan B! Make sure you give me a photo or list of your equipment (if you have any) to get your home programs set! Lets be prepared as best we can to support our health, fitness & mindset . Thank you for your support! We will get through this together

18.01.2022 Katrina has trained with me for quite some time.....8 weeks ago she decided now was the time, to conquer the nutrition side of her health & fitness, & work on her fat loss goal. She began online nutrition coaching with me & has made such awesome progress! She committed herself to the plan & stayed consistent, learning more every week. Knowledge is empowering & is the key to making sustainable changes. I tailor her plan, I provide Knowledge, support & accountability.....Katrina does the rest! Katrina has lost 5kg.....& 28.5cms!!! Congratulations on what youve achieved so far, you are amazing

15.01.2022 Client spotlight Tash used to be a regular in my gym until she moved interstate. She kept on her health/fitness journey on her own chasing her goals....Her passion has lead her to studying to be a personal trainer, I have no doubt she will be an amazing one . A couple months ago she asked if I would program for again ....she had made some big strength goals that she wanted help with . Weve spent the last couple months working on using really good form....& progressive o...verload. Her starting deadlift weight was 60kg. Last week we had a de-load week & strength testing. Here she is failing a 100kg deadlift....then the magic happens, she did it!!! First big goal ticked off .... congratulations Tash on your consistent work & for believing you can!! Super proud of you & cant wait to see whats next . If at first you dont succeed, re-group & try again....as Tash knows, this wouldnt be on her program unless I had full confidence in her ability See more

14.01.2022 Online nutrition & training client Aleisha is absolutely killing it!! I’m speechless when I see her vids & progress pics! She is now 15kg down & constantly improving strength & technique. We work closely (from afar ) on her goals. Need help? Whether it’s one on one PT or online coaching....ive got you covered . No crap, just what actually works! ... A huge congratulations to this amazing lady, on all her hard work & consistency! What an inspiration

14.01.2022 Jacqui & I have been working together for 12 weeks now. She lives in WA & is working with me online, training & nutrition. I’m so proud of her, her consistency in the gym & with her nutrition protocols is fantastic. She has not only lost body fat but she has improved in every lift both with technique & strength . Jacquie has hit PB’s in her squats, deadlifts & bench press in every training block! She’s stronger than ever & looking so damn amazing!! Team work makes the dream work

14.01.2022 She’s strong Active Wear!!! Our beautiful acid wash seamless is all kinds of amazing!! Firm in all the right places with classic seamless comfort. Fabric is perfect .....& the detail is amazing . Flattering, supportive fit. Comfortable & so beautiful

14.01.2022 Getting ready for our first ever photo shoot!! Super exciting . - Our range so far & new pieces to come - Also a big thank you to everyone who has supported she’s strong activewear, it’s appreciated more than you would know!

13.01.2022 Proper programmed strength training & following nutrition protocols = RESULTS. Ditch the cardio classes & pick up those weights ladies

13.01.2022 I am now officially an online coach, Im actually pretty excited about it! Giving women the tools, knowledge, power & accountability to train from home. This service is currently training only, but once my ladies are set up & ready to go, I will also have the option of nutrition coaching. But one thing at a time!! If you are interested in being an online training client, this is what Ill provide: 1) fully individualised programming, structured around you, your needs, goals ...& equipment (if you have any). 2) constant online access to me, knowledge, feedback, help, encouragement, accountability. 3) access to my private fb group, where you will be a part of more support, encouragement & empowerment, with like minded, amazing women. This is very affordable, investing in your health, fitness, strength & mindset is priceless!

13.01.2022 Exciting news!! Group sessions are back!! Im introducing 2 from next week Tuesday 6pm womens strength Thursday 6pm womens conditioning $15 per person, booking essential!! Groups capped at 5 to ensure quality training Message me to book your spot

13.01.2022 Why we program, apply progressive overload & train each client as they are....no body is the same, but with purpose & good practice, everybody can progress . Training serves a purpose to your body, mind & life....not to be confused with mindless exercise

12.01.2022 Goals are a massive focus for any sort of success. I ALWAYS have goals, training goals, nutrition goals, business goals. This goal (my deadlift goal) was so big, so intimidating....I’m 40, is this sort of thing even possible at my age? I set it a year ago, the only person who new about this goal was me....it seemed unattainable many times & I never dared say it out loud. This year I’ve had injury problems, a massive traumatic event that still impacts my family’s world. Of cou...rse covid, I had to close my gym for months, realign my business ....attempt home schooling, my husband is FIFO & didn’t have the best rosters......there’s a long list of reasons why I could’ve turned my back on this goal, but I would never do that to myself. I am my why when it comes training......& little by little, rep by rep, week by week, month by month I worked on this. - Today was the day!! Today I deadlifted 150kg! These moments are empowering, these moments create confidence in ourselves & our ability. These are the moments that build inner strength & make us proud See more

12.01.2022 If what your doing isnt working, change it. Change one thing at a time, keep making positive choices that will create what you want. Whether youre feeling tired all the time, comparing yourself to others, constantly disappointed in your actions/ lifestyle. There is one way to change things....CHANGE things

12.01.2022 Happy new year!! Anything is achievable....your effort, consistency & discipline is where success is built! Without change & sacrifice....it’s merely a dream

11.01.2022 Im super excited to announce a new group session starting next Thursday 19/9 @ 6pm. This new session is perfect for women who: 1) want personal training without the price tag 2) want to add more training volume to their week 3) are afraid to use the weights section at their gym due to lack of confidence/knowledge 4) want to get strong ... 5) need accountability 6) enjoy training in a supportive & uplifting environment 7) want to feel strong & confident in themselves Get stronger, fitter & empowered in a group setting!! Booking is essential as this class will be capped at 5 women . 60 minutes of programmed strength work for $15...amazing value for time & $$. Lets get STRONG together

11.01.2022 Happy new year beautiful ladies!! Heres to a year of working on you, achieving, loving yourselves, being your priority, making changes, happiness, great health.....& getting STRONGER . Im excited, the gym opens tomorrow at 5am & You all have fresh programs to slay . See you soon

10.01.2022 What is an obstacle to you? Does it mean quit....or do you find a way around it? Know your worth, ditch the excuses/negative thoughts. Decide - I WILL DO WHAT IT TAKES, its not easy.... it is however, achievable

09.01.2022 Happy Saturday ladies! My #strongsquad that is going online, can you all please send me your email address . I will have you set up ready to go by Monday

08.01.2022 Setting weekly intentions is a great way to keep forward momentum towards your goals. What change can you implement this week? Getting to bed 30 mins earlier? Drinking 3 litres of water each day? How about consistently tracking your calories (accurately)? Maybe 2 x 30 min walks? Or actually doing that mobility work? Hitting that protein target every day? Eating an extra serve of vegetables each day? Whatever small changes you can make will get you closer to your goal..... are well & truely worth actioning. Small changes add up to big progress/goals. They are manageable, they are achievable, they are maintainable!!!! Big changes can be overwhelming & often arent maintainable. But I bet theres one small change you can maintain each & every day/week.....how about you slay THAT this week

08.01.2022 Nutrition clients are killing it!! Here are a few progress pics....when it comes to fat loss, nutrition is king. Energy balance is the decider of these results & adequate protein . No fads or BS quick fixes Structured nutrition protocols Daily movement Consistency... No clean eating Still enjoying the food they like Maintainable progress/results See more

08.01.2022 Tonights group session is strength & conditioning . A mix of fitness & strength work....if you are looking to get stronger, increase your calorie expenditure & improve your general fitness, this class is perfect . Get stronger, move better, feel the endorphins, feel accomplished & proud!! Class is 6pm - 7pm tonight, send me a message to book your spot

06.01.2022 Super happy with our black sculpted seamless set!! This is my favourite & most flattering black set....ever to grace this body & I’ve worn a LOT of tights sets. *available now* - seamless comfort... - flattering shape - matching comfort crop See more

05.01.2022 Happy Sunday . If youre my client, you wouldve heard me bang on about 2 things.... 1) you need a caloric deficit for weight loss, period 2) you need to eat more protein. I want to briefly explain the importance of protein. The amount of protein each individual needs is, individual. It is also dependent on your goals. Today Im addressing the importance of protein, while losing weight (while in a caloric deficit). Being in a caloric deficit results in catabolism, that is..., the body is forced to start breaking down tissue....which can be muscle, fat (even organs in extremes). We want the body to target fat for catabolism & the best dietary intervention we have at our disposal to encourage that is by giving the body ample protein. With sufficient protein the body will be less inclined to breakdown muscle & will instead focus on breaking down fat to make up the caloric difference in energy balance. So, if your goal is fat loss, you require a caloric deficit & sufficient protein (2.3 - 3.1 grams per kg of lean body mass). Which is actually more protein than is required for building muscle mass (but of course energy balance is key there too) .

05.01.2022 Happy Monday ladies! Just touching base regarding the health concerns you may have with this virus. Unless you are unwell, I encourage you to get your sessions in! To help keep everyone healthy I am now cleaning equipment multiple times a day. I have hand sanitizer for you to use upon arrival & after your training. I ask that you all bring your own towel to put on the equipment you use. Lets take extra care of ourselves! Prioritise 8 hours of sleep, prioritise hydration.... 3L is a good goal, prioritise great nutrition.....lots of veggies, fruit, lean proteins, good fats & good quality carbohydrates! Your health is your wealth, self care is most important . See you at the bar

05.01.2022 Calories count....whether you count them or not . Check yourself this weekend, youre working hard to reach goals....dont let the next few days become undisciplined

04.01.2022 I knew this day was close....unfortunately there will be no more access to my personal training or classes, until of course we are safe to do so. But as Ive previously mentioned, I would love to continue as your online coach. If you havent already confirmed youd like me to keep you training from your own home with as much accountability & access to me as YOU need, please confirm so I can get you organised! I need to know what equipment you have (no problem if you dont ha...ve any) & how many sessions per week youd like. We will work through this together! You have all been amazing & made such awesome progress....now our focus changes to maintaining our fitness, strength, health....& physical progress! As well as keeping you feeling great, happy, active & accomplished! I need your support, so I can continue to support you . Remember, this is not forever....& we are in this together See more

04.01.2022 Cant wait to do this womans measurements in the morning!! This is the outcome when you track consistently & take away ANY guess work! I know it takes more time & is confusing to start with ....but if you follow the plan consistently (not even perfectly)......CONSISTENTLY, the results will speak for themselves

04.01.2022 Happy Sunday , things are uncertain atm....this creates feelings of stress, anxiousness & can result in feeling like you have no control. Taking care of yourself is priority, your physical health & of course your mindset. Eating well, focussing on your macronutrients & micronutrients....making sure you are consuming a good source of vitamin c, E & B6 (supporting your immune system). Regular exercise also supports this as does getting good quality sleep. Managing stress is e...qually important, take time for you. Accept how life is showing up for you & focus on the things you can control. You can control your nutrition, your exercise, your sleep routine, your thoughts, your actions & how you treat yourself & others....chose love. My gym is open as usual & I am doing all I can to keep it clean, safe & a positive space. If you have any concerns, send me a message & together we can come up with a plan B! Sending See more

03.01.2022 Happy Sunday, some of you have mastered discipline....some are working on it & some are still hoping the occasional spurt of motivation will get you to your goals. Wherever you are in your journey, without discipline & real self love....progress is extremely limited. With discipline & self love, the possibilitys are endless #teamdiscipline discipline is a learned skill, it needs to be practiced daily....you gotta put your big girl tights on & get the job done

02.01.2022 Having a coach means constant guidance. You want to get stronger, Ill tell u how, create a structured, specific program & cheer u on. You want to lose body fat? Ill tell u how & guide u step by step & keep you accountable. Want to focus on your health, body & mind? Ill tell u how, cheer u on & keep u focussed. But at the end of the day, you make the choices....& then your choices make you. Youll either reach goals or you wont, both are choices. Youll either follow the plan or you wont, both are choices. MAKE THE CHOICES YOU NEED TO, do the work....be fucking proud of it