Inner Strength Training & Nutrition in Holmview | Sport & recreation

Inner Strength Training & Nutrition

Locality: Holmview

Phone: +61 430 163 638

Address: stoneleigh way 4207 Holmview, QLD, Australia

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Likes: 360

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• Sport & recreation
• Fitness boot camp
• Sports & fitness instruction
• Fitness trainer
• Health & wellness website

25.01.2022 PRETTY DAMN EXCITED to finally get my app properly customised!! Don't just chase your goals... Work for them & screw the haters If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes. ... Andrew Carnegie See more

25.01.2022 SUCCESS IS IN THE DAILY HABITS July 2020 - OCTOBER 2020 PS she's actually gained 2kgs Sammie's favorite meals - "Homemade burgers and chips but also love the mince with pasta..or tacos"... Data doesn't lie - Your efforts and mindset around muscle gain, fat loss, inner Health, Nutrition, Training, Rest, Progression phases & Mental Health as a WHOLE... Is much much more important. It's what we do consistantly that matters most.. when we focus on Strength the rest follows. POCKET ROCKET I couldn't be prouder of @sami.lee.xox we've been working together for a little while now and you've BEEN through quite a bit but you didn't let it get you!! Your mental Strength is inspiring to be around and it shines through Physically... When you said "Stef, I won't let this get me let's go harder" YOU LEVELED UP and LOOK!!! . EFFORT, CONSISTENCY & ENJOYMENT= ADHEARHANCE= RESULTS.... More coming chick! . . Coach @stef_mgcoach HELL YEAHHHH . . . #fitness #health #weightraining #gymmotivation #food #strength #strongwomen #transformation #fatloss #musclegain #focus

23.01.2022 All black everything and lots of greenery & sunshine thanks Qld for clearing up Daily walking - do it, it's good for you Coach StefDid you know that more Vitamin D from the sun helps improve Melatonin (our Sleep hormone, just be smart and have Common sense #sunsmart)... Move more - sleep better - stronger bones - More endorphins - happiness Black hat, Black top, Black tights, Black Tatts, Black Nikes, Black fingernails & and iced long black...strong and Caffinated like my soul #fitness #health #happiness #sleep #sunshine #qld #fitnesswomen

22.01.2022 Programming & Nutrition will work when it's designed FOR YOU... personally & specifically My online programming client Paul absoooolutely killing it - busy, FIFO worker & legend Well done Paul, we are only 4 weeks in too.... Eating more - lots more just better Lifting better & structured Enjoying his training & food = Adhearhance= results Strength increasing so so much You are putting in the work and it's definitely showing So much more goodness coming Coach Stef #gym #health #food #weightlifting #transformation #fitness #abs #fifo #onlinefitness #coaching #chestday #fifofitness #mining #training #gymmotovation #strong

21.01.2022 If I had listened to some people who stick their nose up at my business goals, my marketing ways, my posting, my videoing, their snide off the cuff comments and undercover jealous ways... I never would have gotten this far... Screw the haters Screw their small minds Screw them for trying to drag your goals down just because they won't put the work in to create something amazing for themselves... They were never your people And thank you to the real VIPs who actually cared, understood, cheered, helped and loved the vision. Growth! Passion! Flourishing! Caring Get your goals ! Coach Stef #boss #bosswomen #onlineprogram #fitness #entrepreneur #goals #dreams #fitnesswomen #gym #athomeworkout #transformation

19.01.2022 #Repost @stef_mgcoach Melty Salty Crunchy nourishing Feta, Zucchini & Bursting Corn 5minute Fritters... Aching with flavour & one of the easiest ways to get MORE VEGGIES IN as adults & kiddies & use up ingredients... Here's a few more I love & suggest ... Fritattas Fritatta Muffins Omelettes Quiche/mini quiches Veggie egg Slice Fritters Veggie loaf (like meatloaf, but...not) Frozen steam fresh quick packs A big tip of mine is .... A good starting change is: --- Add 100gr of your fave frozen mixed veggies into each main meal a day, start there 300gr Grated & squeezed Zucchini 200gr Mixed peas & corn kernels 100gr Reduced fat Greek Feta 60gr Reduced fat cheese 60gr Wholemeal Flour 2 eggs, salt, pepper, herbs/spices (curry powder & smoked paprika is just beautiful in these) Mix altogether and panfry with extra virgin olive spray oil on a LOW heat, be paitent, check & flip like pancakes Crack on some salt & serve with poached dippy eggies ontop/chicken/ anything, any meal & anytime of the day. Make more for meals during the week, tomorrow's brekkke & snacks. Any fresh chopped herbs like mint, parsley and chili are also DIVINE in these. Don't even worry about the recipe above, make it your own, add the veggies YOU love with the base of grated squeezed Zucchini, flour & egg Coach Stef - Stop making it so hard for yourself if you make them, please tag me, love seeing you enjoy good Nourishing easy food, must be the wog in me . . . . . #health #fritters #breakfast #veggies #eathealthy #eat #fitnessfood #recipe #wellness #dinner #lunch #fitness #vegetables #vegetarian #corn #peans #instafood #dogsofinstagram #bodybulilding

18.01.2022 DEDICATED -is how I would describe Mel, We've spent a lot of good time learning about Nutrition,, Training, Long-term habit changes and being consistent. We've introduced specific weight training blocks with no cardio, just a daily step and movement goal. The biggest thing here was... She knew it wasn't "12 weeks" it's more like 12 months + more... This is progress and knowing 12 weeks is only the Beginning ... So proud of all you do, what you put in & how much you're loving yourself. Let's go next Block #strongwomen . . One spot is open for online coaching DM. me for more information Coach Stef you've got to put the work in #onlineprogramming #gymmotivation #fitnesswomen #fitnessmotivation #transformationtuesday #love #gym #transformation #fatloss #health #musclegrain #strongwomen #onlinecoach

17.01.2022 The humble forgotten Sandwich ... HOW GOOD!!! Bring back the sanga The humble sandwich had been demonised over the last couple of years yet my sandwich below is a mere 350 calories, nutrient DENSE, Energy providing, Brain food, satisfying and delicious K.I.S.S... Coach Stef's Mediterranean Veggie & Ham sanga -2 slices Multigrain/Seed bread -50gr Quality leg Ham -30gr Light Spicy Capsium dip -30gr Avocado -50gr Meal prepped Roasted Pumpkin -50gr Meal prepped Grilled capsicum As much leafy/lettuce mix as you like . imagine adding cheese and toasting Change ham to Chicken/pork or just more veggies . . . Coach @stef_mgcoach - how can any of the above be wrong If you make it let me know love to see #sandwich #worklunch #dinner #breakfast #lunch #pumpkin #capsicum #mediterraneanfood #health #nutrition #mealprep #fitnessfood #fitness #sports #weightlifting #flexibledieting #sanga #sandwichporn

16.01.2022 #Repost @ngatauo Almost 11 months ago i decided to leave a toxic and abusive relationship after 4 years. I was fighting depression, anxiety and did not love myself at all. I may have felt this way my whole life....12 weeks ago today i left the house i shared with that person and into my own place. I decided to try loving myself a little more each day. I decided to go off the antidepressants that i had been on for just over a year with the help of my dr. That wa...s hard, but i did it. I found @worldgymsouthside and joined online. My first day there i met @stef_mgcoach who is now my personal trainer and a friend for life. 8 weeks to now i look at these photos and i think....do i deserve to be proud of myself, do i actually work hard enough to be proud of myself? And the answer is ...F#$k yes!!!! My biggest fear is failing and showing people who i really am inside and out for fear of being hurt, shamed and belittled. Those fears are fading but still there. (A work in progress) I really am so proud of not only my physical progress but mostly my mental health progress. It takes strength, it takes courage and it takes alot of love to walk away and build yourself up. Today its tsking me alot to post these as im not one to do anything like this at all. But if it helps just one person get out and feel enough love and respect for themselves to know their worth then im happy. This journey has only just begun. If you needed to hear this today then you are worth it, you are beautiful and amazing. You deserve to put yourself first and let your love flow through you from the inside and out. Never let anyone take that from you!!! Thank you @stef_mgcoach for helping me and showing me just how strong i really am inside. And out!!! God knows you hurt us all in a good way hahaha. Its njce to know that you speak from your own experience and you love to help others feel amazing. And feel PAIN!! #justanormalgirlfindingherway #health #nutrition #gym #selfworth #fitness #fitnesswomen #coach @worldgymaustralia #pt #gymgirls #transformation #worldgymglobal @worldgymglobal

16.01.2022 Theoretic instance... Running behind/late.... What happens when we skip a meal or snack? We will be really ravenous later on which makes us 1. Irratble and feel more hungry then we actually are ie.. (brain is also lagging Energy to think clearly and our human instincts is to EAT for energy)... 2. Makes it ALOT harder for us to make mindful and sensible food related decisions 3. Makes us not only start to drain cognitively but also emotional and physically (slump) our body then craves a "boost" rather then nourishment. Ok ok Stef, we get it... but What can we do/eat/grab on the go? So glad you asked and acknowledged ahaha... We need FIBRE & PROTEIN for optimum fullness... Just SOME options out and about Best resorts... Apple/banana + YoPro/ChobaniFIT pouch (Easily grabbed from Coles/woolies/servo) Already prepared Hard boiled eggs + pre-made single salted popcorn 2 Babybell light cheese wheels + precut/prepacked bag of carrot sticks A whole punnet of strawberries & 2 Babybell light cheese wheels or Tuna tin/pouch Carmen's or GOOD QUALITY nut muslie bar Last resorts Bodyscience/Aussie bodies protein bar Protein shake with water/milk/unsweetened almond milk Small low/no sugar flavored milk Be very very prepared or be able to make the right choices on the fly Coach Stef - PREPAREDNESS & REAL FOOD FIRST . . . #nutrition #fitness #health #gym #homeworkouts #programming #healthtips #love #nutritionist

15.01.2022 PROUD COACH MOMENT Seeing you IN-LOVE with your amazing strong body & full strength mindset Jas and I have Been working together since September, Since November we moved into a strength phase as we wanted to BUILD. We've pushed through some issues together & she still kills it, every single session Look at that Core, Biceps, posture, Shoulders and confidence She's getting STRONG AF... Currently now on: -Strength Focus Blocks X3 online app program -Maintenance CALS (flexible dieting) -Eating more, Lifting more, Enjoying more -Well educated & Does the work, follows the program, puts the effort in & gets the damn results So much more coming Queeeeeeen

15.01.2022 Getting Stronger Physically - Mentally - Emotionally & leveling up in every single way & loving the progress & process Hardest bloody worker in the room Has - PROUD OF YOU!! . .... . Want it... You gotta WORK for it and stop making and aiding your own excuses wishing for it Online Coaching & programming client @jas.leigh1 Coach Stef #fitness #health #gym #hardwork #onlineprogramming #gymprogram #gymmotivation #fuckyourexcuses #strenght #strongwomen

12.01.2022 Sunday Goodness off the top of my head spur of the moment Recipe. I just adore creating in the kitchen & food is an experience, eat with your eyes & your soul often. Home-grown passionfruit Pancakes with chocolate & Banana and lashings of high protein vanilla greek yoghurt mixed with more fresh passionfruit Passionfruit is often forgotten about, they have great sources of soluble fibre so it slows digestion and keeps you full Vitamin C, Vitamin A, Loaded with antioxida...ntsIron & also low calories at 17-20cals per fruit roughly. The iron in passion fruit comes with a lot of vitamin C, which helps the body absorb the Plant Iron much better. It's just so beautiful Makes 6-8 2 Bananas mashed 2 eggs 1/2 cup self raising flour 2 large passionfruits Chocolate of choice (I used up the last of an Easter egg, smashed it up) was about 50gr 1 vanilla @yoproau Would be beautiful without the chocolate if you don't want it & maybe raspberries instead but Mr 11 insisted. 1. Mix all ingredients together except 1 of the passionfruits & the yoghurt 2. Make pancakes on a low heat and be patient, when it starts to bubble carefully flip 3. Plate them up, cut passionfruit in half, mix yoghurt with 1 half and dollop on, pour the other half on top. Enjoy "Best thing you've ever ever made, Mum" Coach Stef - Pancake Daily, it's good for you. If you make them, please tag me and let me know, I love seeing people enjoy real nourishing Quick food with real ingredients. . #sundaybreakfast #breakfast #pancakes #highprotien #passionfruit #love

12.01.2022 FATS FATS FATS Essential fats are Fatty Acids that humans must ingest from foods because the body requires them for health yet cannot synthesise them itself hence the name "essential" Fats does Not Turn into "stored body fat" adipose tissue... Only eating excess calories (eating more then you're expending) does this. EFAs are hormone balancing in both men & women, they're a hormone transportation system, they help create new brain cells, help the body absorb and transp...ort vitamins & minerals around the body, helps our neurotransmitters in the brain (cells connect to other cells) & sooooo many other essential to life human bodily functions that actually promotes stored fat burning... DO NOT DISMISS THEM SOME GREAT EFA SOURCES ARE; Extra virgin olive oils & QUALITY oils, Avocado, Oily fish such as salmon, trout, mackerel, edamame, tuna in olive oil, eggs, sardines, nuts, seeds, pure butter, brussel sprouts, leafy greens, Tahini, Peanutbutter, Popcorn & quality full fat cheese (not plastic wrapped) Remember to add the oils in tracking stuck for hitting your fats? Add quality oil... But remember.. Essential Fats are 9calories per Gram 10mil will be around 80calories so, don't be scared just be conscious and calorie aware Coach Stef - A little education goes aaaaaaaaaa long way

11.01.2022 When we focus on fixing the person's relashionship with food and food items by re-educating on the food itself & reassuring Everything else starts to fall into place.

10.01.2022 THIS IS WHAT IT'S ABOUT... "Lifting more than I ever have before" My amazing client messaging me to share HIS goodness that he is working hard for... READ & BE INSPIRED

10.01.2022 What a beautiful public holiday her win Brisbane, hope you all made the most of the beautiful sunshine

10.01.2022 15 Weeks - Words & Sentences couldn't come close to how I want to describe Mel's work Ethics & determination to get her goals not only up and running but completely destroying them, one after the other. - She puts in the work - She NOW prioritises her health & real Nutriton - She has created NEW habits that serve her & have now become non negotiables that SHE LOVES... - She increased her movement & Started eating MORE but better & real - She Weight trains - The gym is "My happy place now" - She has plenty of excuses but let's none of them override what needs to be done - She keeps it simple yet innovative - She takes on the education, wants to know more and that is the key. And simply, she's the hardest worker in the room. You can't out train fad diets... You can't diet for long periods of time... You can't trick the human body Do the work, Focus on STRONG - Nourish yourself physically, Mentally, Educationally & surround yourself with like minded people who ACTUALLY want to lift you up and see you FLY. Proud of you @melbergh14 SO MUCH MORE COMING Coach @stef_mgcoach #fitness #fitnesswomen #gymwomen #transformation #mentalhealth #transformationtuesday #boss #womenempowerment #strong #flexibledieting #strongwomen

09.01.2022 You have progressed sooooo much @jeanettes_rise for the last 8 weeks we've been working together and your strength has improved 3 fold. Your mindset and thought patterns around food and Fuelling your workouts, body, mind and goals is amazing and your consistency and practice is what sets you apart. Your results are epic and I can't wait for you to show everyone - not just the visually Physically BUT your strength, posture, technique, form and excericise knowledge SQUAT P...Bs - UPPER AND LOWER BODY PBs aaaaaaand endurance PBs. .. you're rocking it I am so so proud of you even if your soul did leave your body in today's session More coming girlfriend . . . Coach Stef - YOU GET OUT, WHAT YOU PUT IN!!! Work for it . #health #fitness #anytimefitness #coaching #love #mealprep #gym #gymwomen #empowerment #muscle #empoweringwomen #strongwomen #fitnessmotivation @anytimefitnessbrownsplains

09.01.2022 And don't ever let anyone make you feel any less You wont ever get ridiculed or put down by someone doing more than you ... only less & it is a reflection of their own issues and insecurities NOT YOU

09.01.2022 Clients having fun in our PRivate Facebook group

08.01.2022 Coach Stef, just saying Hellooooo in her new jacket #BossBabe Happy weekend Crew... Kick ass... Eat well Enjoy the days, hours, minutes Factor in YOU time no matter what Screw the haters Do you for you Build your business, let them laugh or turn their nose up, then... they ask you how WORK WATER BLOOM FLOURISH GROW RENEW WORK WATER FLOURISH BLOOM - sprout And whatever sets your soul on fire and makes you happy ... DO THAT Coach Stef #truefriends #happiness #grow #business #life #health #bossbabe #fitness #onlinefitness #pt #merch #innerstrength #bossbabes #fitnesswomen

07.01.2022 And when you recognise the things that have been keeping you in the same revolving circle & dragging you down, you change them into things that serve you - that's when the magic happens . . . Coach Stef ... # Fitness# health #selfconfidence #build #strength #love #lifelessons #fitnessmotivation #inspire See more

07.01.2022 New Training APP, New Online clients, New written Nutrition, Training & Mindset resources, Tools & Coaching & New Logo. Education around Nutrition, Energy Balance and flexible dieting is my Jam. Ya girls been busy building her empire... Would love to welcome all the new Team Inner Strength Clients on board. Welcome to My team, Our Team & Thank you. Clients already Loving our VIP FB page, group chat, my APP and all it offers for home & gym coaching. Qualified Personal Trainer, Certified Health, Wellness & Nutrition Coach, Certified Nutritionist & half way through my Sports Nutrition degree. It's my pure relentless passion to bring the No bullshit - No diets, Flexible Dieting/Eating of natural normal Delicious food and strategic planned and tailored training protocols alive for each individuals needs. Natural vitamins & health from food & how it helps with inner health & fitness/sports performance is my passion. I love helping & Inspiring other people to educate and become the Fire they've always wanted to be, build self-confidence & Soar. Coach Stef

06.01.2022 These are the results that matter most to me... Why? Because when someone is enjoying the process and they start learning new things, putting those things into place into their daily lives and they finally feel the difference internally ..... it shines externally and that's when the ball starts rolling. The fire has been lit . .... We start fixing internal and the outside follows! Inner health first Replace old habits with new traits that serve you LONG-TERM. . . Coach Stef #nutrition #health #selfconfidence #fitness #food #justeatrealfood #nutritionist #instafood #coaching #education #results #energy See more

04.01.2022 A great mini explanation - there is more too it but the gist of it is.... Once alcohol enters into the bloodstream, your body is so efficient at trying to keep you alive, well and optimally functioning that all it knows is that it is a poison/toxin and it's stops every other process that your organs, your muscles, your blood, bone density, metabolism, mental health (endorphins, melatonin, serotonin are now not being produced), fat cells and brain cells are doing to keep you a...live so it can now filter and get rid of the poison. This means that the fat burning process and the muscle protein synthesis (growth) process has now stopped. This does not mean 'never drink again' this is just a reminder that something's you may not be thinking of may be not only hindering your fitness goals BUT your overall health, Strength & wellbeing - cutting down and treating alcohol as a treat is a great start and being aware of the extra alcohol bloat, calories, choices, lack of movement is needed Habits

04.01.2022 Effort - Work - Education -Dedication - Communication - Support - Consistancy = RESULTS ONLINE CLIENT ADRIAN " I don't usually share things about myself as I'm a private person but this needs to be said. For most of my life I've suffered from depression and anxiety and the last 10 years have been the hardest with personal losses and due to that I didn't take care of myself and gained alot of weight and became too embarrassed to take my shirt off at the beach. Thanks to my ...beautiful wife @melbergh14 for being an inspiration due to her gains and being constant source of encouragement I made the choice only I could make and lost 21 kgs and my mental health has never been better. I would also like to thank another special woman Coach @stef_mgcoach for showing me it's not too late to change and anything is possible with a little hard work. Thankyou both for being there and giving me my confidence back and making me want to be a better man" Well done mate - so much more coming #onlineprogramming #training #transformationtuesday #health #gymmotivation #strong #strength #mentalhealth #life #husband #fitness #gymworkout #food #love #selflove

03.01.2022 If anyone EVER says "Pizza is not good for you, aren't you on a diet" do this emoji and walk away, you don't need that type of negatively and lack of Education in your life...... But seriously, Roll your eyes...BUT then, educate them with the knowledge you've been given and pass on my recipe for 2 TYPES OF PESTO PIZZA Ideas are like pizza dough, made to be tossed around Single serve... Pesto Chicken Pizza - all 4 just for you 4 TipTop burger thins -Reduced sugar bbq sauce to spread -60gr roasted capscium -100gr roasted pumpkin 70gr Hot chicken breast pulled apart -(Half 10gr pesto half 10gr sundried tomatoes stir through pesto) -Spinach leaves -30gr light Mozzarella cheese Total for the 4 480calories | Carbs 40gr |Protien 40gr |Fats 14gr | Fibre6gr Bake in oven for 20mins at 180c or till golden and crunchy Eat them in bed and let your belly, tastebuds and brain be happy and satisfied. The beauty of this is that the possibilities for toppings are endless Pitta bread or Homemade dough is the goods but there are times where you need just a smidgen less calories but more volume, perhaps the kids want something different, perhaps you're in a calorie deficit during a mini-cut, or you are more at lunch and still wanted pizza and because you can modify, YOU DID - well.. here you can have more for less Coach Stef Pizza makes anything possible #pizza #flexibledieting #health #food #homemadepizza #chicken #pesto #cheese #iffym #FITNESSFOOD #love #instafood #onlinefitness #coaching #instagood #dinner #lunch #justeatrealfood #breakfast #workfood #healthypizza

03.01.2022 Do you - FIERCLY and don't let anyone - ever downplay your goals, wants & aspirations... Because those who mind don't matter and those who matter don't mind - Coach Stef Goddard

02.01.2022 Snack ATTACK + Knowledge