Strong Mamas Health & Fitness. in Dural | Gym/Physical fitness centre

Strong Mamas Health & Fitness.

Locality: Dural

Phone: +61 2 9651 2596

Address: 1/242 New Line Road 2158 Dural, NSW, Australia

Website: http://www.strongmamas.com.au

Likes: 625

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• Sport & recreation
• Gym/Physical fitness centre
• Health/beauty
• Coach

25.01.2022 "I love how everyone makes you feel. It's just a really, really encouraging space." ---------------------------------------- "I feel like I'm coming to the gym to catch up with friends more than I am to workout & the biggest bonus is how easy it is to have your kids here." ------------------------------------------ . This kind of feedback is something we DO NOT take for granted! . This is not a scripted video, we simply asked two of our amazing members to shar...e what they love about our Dural gym and this is just a snippet of what they had to say . . We just LOVE all our members and thankfully they love us too . . COME AND JOIN OUR STRONG MAMAS FAMILY! . Go to www.strongmamas.com.au and TRY OUR CLASSES FOR FREE for 14 DAYS! See more

25.01.2022 RETURNING TO WEIGHT LIFTING AFTER PREGNANCY. . Here's is a good example of where to start and possibly end up when returning to weight lifting after pregnancy. . This is our founder & head pre & post natal coach Rachel @_thestrongmama who currently is the STRONGEST she has EVER been - 2 kids later!... . As you will see, after the birth of her second baby, Bella, she returned to light bodyweight exercise at 6 weeks post-natal with clearance from @sydneywomensphyiotherapy. She then took 1.5 years of consistent, slow and individualised strength training programming with pelvic floor health always in mind, to end up hitting an all time PB of 105kg deadlift for 2 reps at 60kg bodyweight. . A COMMON MYTH IS MOTHER'S THINKING THEY CAN RETURN TO PRE-PREGNANCY EXERCISE AFTER THEIR 6 WEEK POST-NATAL CHECK UP. . It is also another common myth to think that a GP or OBYGN's clearance is enough - when in fact - most accurate clearance to exercise should come from a Women's Health Physio and ideally with an internal pelvic floor examination and thorough abdominal separation check! . IT IS NOT A RACE to get back into exercise and in particular, heavy lifting, after having a baby. 12 months is a realistic time frame of how long it can take for your body to FULLY HEAL from 10 months of pregnancy and the marathon of birth (regardless if you gave birth naturally or via c-section) . There is no time limit expect the one you place on yourself and there is also no point in aiming to get back to your pre-pregnancy strength or body back because that is NO LONGER WHO YOU ARE! . Pregnancy & motherhood changes women forever, both inside and out. . But instead of trying to go back , we encourage our clients to look forward, embrace the opportunity of starting all over again and work with us to become the BEST, STRONGEST, HEALTHIEST, HAPPIEST version of themselves. . Anything is possible with adequate healing time, working with a certified pre & post natal coach and women's health physio and a program that is truly tailored to YOU - all of which we can offer you! . Go to www.strongmamas.com.au and work with us either face-to-face or online! See more

25.01.2022 http:// NUTRITION COACHING RESULT // . 8 months sounds like a long time. But is it really? Why is everyone in such a rush? . Everyone wants results YESTERDAY but quick results require drastic measures that are rarely ever sustainable.... . This client came to us after years of drastic measures, just wanting to end her yo-yo dieting battle and find something that works LONG-TERM and here we are! . 8.5 kilos down in 8 months . All with 100% flexible dieting, various diet breaks and no foods off limit. . SWIPE to see her scale progress and an example of how FAT LOSS IS NEVER LINEAR! . What these photos DON’T SHOW is her: Her improved relationship with food - nothing is good or bad it’s just a matter of making it fit Her ability to ENJOY LIFE whilst dieting and understand every phase comes to an end Her peace with the scales and no longer letting a number dictate her feelings or worth Her ability to avoid/control binge eating episodes Her knowledge and understanding of how fat loss works and the importance of taking TIME to get to your goals. . This kind of transformation is one we want for every client who works with us. If you trust the process, trust your coach and DO THE WORK - the results are ENDLESS! . Let us show you how! . Go to www.strongmamas.com.au and enquire today! See more

25.01.2022 PERSONAL TRAINING RESULTS . This amazing mum of 2 little ones lost 6.9kg and 9cm off the waist in just 12 weeks!... . She trained with Coach Nick @_thestrongpapa once/week from our Dural gym and outside of that tracked calories & macros and hit her step goals every day and her RESULTS show! . Where will you be in 12 weeks time? . Let us help you get to your 2020 goals! . Go to www.strongmamas.com.au and enquire today! See more

25.01.2022 ONLINE COACHING RESULTS . In just 8 short weeks! . Even though this client is a new mum and often sleep deprived, starting working with us during covid isolation, recently returned to work and lives in a remote location ... this #strongmama is more proof that there's nothing you can't achieve with a good coach, sustainable methods and good old compliance &consistency!... . She's been coaching under Coach Rachel in both nutrition & training and absolutely smashing it, so open to learning, growing and evolving along the way and we can't wait see even more results to come over time (she's in the for long-haul ) . Go to www.strongmamas.com.au and work with us today! See more

24.01.2022 Coach Nick @_thestrongpapa proving, yet again, that he is ALL the kids favourite coach . Jokes aside - we are certain your kids will love our gym just as much as you will! . Everyone is welcome in our doors, sometimes it's all rainbows and butterflies and other times it's tears & tantrums - but - we handle it everytime , everyone makes it out alive and it's always better to do SOMETHING than NOTHING AT ALL.... ---------------------------------------------- You can try our classes for FREE for 14 days! Go to www.strongmamas.com.au and sign up to your FREE TRIAL! See more

24.01.2022 TRY 14 DAYS OF GROUP CLASSES FOR FREE!!! . Yep! Absolutely free! . Go to www.strongmamas.com.au and sign up to our FREE TRIAL now!

23.01.2022 "How many calories should I eat when I am pregnant?" is a very common question we get asked. . Here's what we think about calorie counting during pregnancy - just some of the potential PROS and CONS - there are a few more but these are the main ones. . TRUTH BE TOLD - we don't give any of our clients a calorie amount to follow during pregnancy. In a nutshell, we think it's highly inaccurate to predict the "perfect" calorie amount to follow each trimester, it causes u...nnecessary stress, takes away the enjoyment of growing a baby and most of our existing clients have counted calories with us before and therefore have a pretty good idea on how to calorie control without tracking, . Instead - we encourage them to follow all the tips in our exclusive "Healthy Pregnancy Eating Guidelines", such as practising mindful eating, focus on quality over quantity and following "The Plate Method" which is a great way to focus on the perfect mix of protein, fats and carbs during pregnancy and implement calorie control without actually counting calories. . Our "Healthy Pregnancy Eating Guidelines" explain what to eat during pregnancy, how much to eat by using your palm size as an reference, why it's important to eat a certain amount of protein, fats & carbs, healthy pregnancy weight gain, recommended supplements and so much more. Included for FREE in our Pregnancy Online Coaching package. . We have had many women interested in purchasing our "Healthy Pregnancy Eating Guidelines" separately - please comment below if you'd like us to make this available as an e-book? See more

23.01.2022 Sick of eating veggies? . Or looking for some inspiration to bring your veges back to life? . LOOK NO FURTHER!... . Here's 5 simple and delicious ways to cook your vegetables ( SWIPE FOR ALL THE DETAILS!) . We encourage our clients to eat some sort of vegetables with every meal. Yes every meal. . Not only are vegetables a great way to add low calorie volume to your meals which is beneficial whilst dieting, they are are also an importance source of fibre, and contribute to a healthy and diverse gut microbiome which is crucial for optimal health and immune function! . What's your favourite way to have your veges? Share below! See more

23.01.2022 PUNCH MAMA . Our signature boxing class that runs every fortnight & a FAVOURITE amongst our members! . Ain't no greater feeling than punching away all your anger, frustration & problems all whilst getting a sweat on and burning some calories!... . Go to www.strongmamas.com.au and SIGN UP TO OUR 14 FREE TRIAL and come and experience this class (plus many more) See more

22.01.2022 We’d like to say were BLOWN AWAY by feedback like this from a client who just commenced her Personal Training journey with us. . But the truth is, this kind of review doesn’t surprise us. . Because it’s exactly WHAT WE DO & WHO WE ARE. ... . We’re NOT just another gym. . We are a team of high class coaches who genuinely care about our clients (and their children) and strive to make our DURAL gym a welcome, open & safe space for ALL women and children to feel like they finally found a space where they belong. . Covid-19 has certainly thrown a spanner in the works for our DURAL gym but we’ve found our grove again and we’re coming back STRONGER THAN EVER #watchthisspace . Our PT spots are limited but we have a few open spaces at the moment . So if you’d this 1-1 attention, connection and service go to www.strongmamas.com.au and enquire to save your spot! See more

20.01.2022 "Children do as you DO - not what you SAY." ---------------------------------------------- . Want your kids to be healthy & active? Then you need to SHOW THEM THE WAY and BE AN EXAMPLE. . This is why we love having kids in our gym. Look at them all watching their mums make health & fitness a priority in their lives. You may think they are not really watching or engaging when they are busy playing - but they are watching your every move and you are setting such a positiv...e example! . Go to www.strongmamas.com.au and come and try our classes for FREE for 14 days. Show your little ones that your health, fitness & happiness MATTERS! See more

20.01.2022 GIFT THE GIFT OF HEALTH THIS YEAR! ------------------------------------------------------------------ Gift Vouchers NOW available to be used for ANY of our services & to the $ VALUE of your choice! . Vouchers can be used towards: GROUP TRAINING... 10 WEEK CHALLENGES PERSONAL TRAINING NUTRITION COACHING & ONLINE COACHING . You chose how much you want to give and your gift recipient can fund the rest towards any of our services of their choice! . COMMENT BELOW or SEND US A MESSAGE to order your voucher and get organised before Xmas comes! ----------------------------------------------------------------- Go to www.strongmamas.com.au for more info! See more

19.01.2022 Pregnancy exercise is NOT just about being fit & active or trying to limit excessive weight gain. . Pregnancy exercise - and in particular - weight training during pregnancy PHYSICALLY PREPARES YOU FOR MOTHERHOOD which we believe is crucial for every mum and every mum-to-be. . We see too often, mothers are not prepared for the PHYSICAL DEMANDS OF MOTHERHOOD.... . Watch a mother as she manoeuvres through her #mumlife day. She will squat, deadlift, lunge, carry, twist and bend multiple times per day - mostly in awkward positions, in and out of cots, car seats and the rest! . Yet - so many women are hesitant to undertake strength training during pregnancy. . Let us ask you... if she isn't training for these situations in the gym with correct technique and awareness, how can she be assured she will be able to cope with the physical demands of motherhood, on top of the mental & emotional demand motherhood brings about as well ? . STRENGTH TRAIN DURING & AFTER PREGNANCY and lighten the load of motherhood! See more

18.01.2022 Struggling with motivation right now? THIS IS FOR YOU!

18.01.2022 WOMEN OF THE HILLS DISTRICT . Our next 10 Week Challenge @ Strong Mamas Dural kicks off on Monday Feb 3rd and WE WANT YOU! . Swipe for FULL INCLUSIONS!... . PLUS: Get 20% OFF when you join with a friend!!! . Go to www.strongmamas.com.au and fill out the enquiry form to SECURE YOUR SPOT! See more

17.01.2022 Sometimes your kids just want to be held at the most inconvenient times ever (like during your Personal Training session) but - at our gym - that doesn't matter! . We are PROS at coaching mums and working their programs around their little ones so they can fit in much needed cuddles during their sets on the days they just want to be held. . Ideal? NO... . Possible? YES . Worth it? ALWAYS. . As long as our mums get some sort of movement in for the day, then it's a win/win for everyone! . That's what we love best about our KID FRIENDLY GYM! . Go to www.strongmamas.com.au and apply for our Personal Training today if you think this is what you need! See more

17.01.2022 Still doing the same shit but expecting a different result? ---------------------------------- It's time for a change! ---------------------------------- With only 8 weeks until SUMMER - time is running out!... ---------------------------------- Go to www.strongmamas.com.au and work with one of our coaches today and start seeing those changes you long for! See more

17.01.2022 #Repost from our FOUNDER @_thestrongmama with @make_repost After giving birth you HAVE TO START SOMEWHERE to get your body back . I actually don’t like that term and I know it’s what most mums think it’s about. But it’s not. ... . It’s not about looking back at what you used to have, how you used to look, how you used to move, what you used to lift. . It’s about starting again. Taking baby steps forward. Being patient. Loving yourself sick along the way, appreciating your body for what’s it’s created and birthed and just never giving up. . Every time I have a baby I am so excited to start the process again and build an even better me. . I see it as an opportunity to learn, grow, evolve and prove myself of what I am capable of over time. . THIS IS WHAT MY BRAND @strongmamas_aus IS ABOUT and the message I am so passionate to spread. . This is my transformation after my second baby and there is about 12 months in between photos. . If I worried so much about what I looked like on the left I wouldn’t have ended up how I look and feel on the right. . YOU DON’T HAVE TO BE GREAT TO START BUT YOU HAVE TO START TO BE GREAT . I hope new mums read this and feel inspired to start somewhere and never give up See more

17.01.2022 In our opinion, well managed gyms (like ours) are one of the safest places to be right now! . Not only is it a great opportunity to strengthen your immune system through exercise, but it’s a great way to safely socialise, switch off and practice some self love! . Come and try our classes FOR FREE! ... . Go to www.strongmamas.com.au and sign up to our FREE TRIAL now! See more

16.01.2022 Taking the first step towards a big goal is always the hardest but people underestimate what they achieve in a short time. . All it takes it's consistency, baby steps and daily positive habits! . The time will pass anyway. So get started and keep moving forward.YOU GOT THIS!

15.01.2022 TO CELEBRATE 2020 WE ARE NOW OFFERING 20% OFF ANY OF OUR SERVICES ----------------------------------- Do you have health & fitness goals for 2020? Are you sick of avoiding mirrors? Hating the skin you're in?... Wanting more from life? ----------------------------------- Well now is your chance to turn your 2020 goals into RESULTS. ----------------------------------- . We return from a holiday break on January 6th 2020 and we want to work with you! . Work with us either from our Dural gym or Online and get 20% off upfront or weekly payments as long as you commit before December 23rd 2019 and start your service before 31st January 2020. . Nutrition Coaching Online Coaching Group Training Personal Training . ----------------------------------- Comment below or Send us a message to found out how much you'll save and how we can help make 2020 YOUR YEAR! ----------------------------------- . . **Applicable to new clients ONLY or exisiting clients who sign up to an additional service** See more

14.01.2022 SMALL BUSINESS OWNERS (ESPECIALLY FITNESS PROFESSIONALS) - READ THIS!!! . We know so many fitness business owners are in a state of fear & panic - wondering where the current COVID-19 is heading how their business is meant to not only survive this, but move on from this? However - we want to remind you all - the story you choose to tell when this all blows over (because it eventually will) IS ALL UP TO YOU. THE CHOICE IS YOURS ON HOW YOU ARE GOING TO ALLO...W THIS TO AFFECT YOU & YOUR BUSINESS. . There are two ways you can view this... . 1 You can either DIE from this. . OR . 2 You can THRIVE. . Come out the other side stronger, more passionate & determined to succeed and make a comeback from a f***ing world-wide health pandemic! . If you play your cards right, when this blows over there will be more importance on HEALTH and building a strong & healthy body to survive the next pandemic and so, people will come flocking to us health professionals to ensure the next time a world-wide pandemic occurs they aren't terrified of not having a healthy immune system to cope. . SO...our advice right now is to: Keep your current customers happy, informed, supported, motivated and educated and keep your head held high and simply get by however you can! . Take each day as it comes, remind yourself of your WHY, encourage you clients to keep supporting you, keep delivering your service in any way you can and please - wash your friggin hands #butseriously. . TAG YOUR FELLOW BUSINESS OWNER BUDDIES BELOW AND LET’S KEEP EACH OTHER’S SPIRITS HIGH! . WE GOT THIS! . See more

13.01.2022 We just HAD to share this pic of our amazing Coach Yas @yassie_xx & our long term client Brooke with her gorgeous little girl Evie! . 2018 - Brooke trained with Coach Rachel @_thestrongmama during her entire pregnancy with Evie and gained 11kg (compared to 22kg in her first pregnancy!) . 2019- Brooke got the all clear from @sydneywomensphyiotherapy to return to exercise post-birth so she joined our Group Classes plus 12 weeks of 1-1 Nutrition Coaching with Coach Rachel to... lose the last few kilos of her pregnancy weight. . 2019 - THEN she moved onto joining our 10 week challenge where she has lost another 5 kgs and hit a huge "non-scale victory" of wearing shorts to the gym for the first time since becoming a mum and feeling SO confident! . We love being able to work with women during and then after their pregnancy and see them absolutely crush it. Get your foot in our door and we promise you won't need to go anywhere else, no matter where life takes you! . DID YOU KNOW WE HAVE A 2020 SPECIAL OFFER AVAILABLE AT THE MOMENT? . Sign up to a service of ours before December 23rd 2019 and get 20% off! . **Offer applicable to new clients only or existing clients for additional services only** **Payment must be confirmed before December 23rd and service must commence before January 31st 2020** . Go to www.strongmamas.com.au or send us a message for more info! See more

13.01.2022 Another KILLER result for our client, Lauren, who started working with us via our 10 WEEK CHALLENGE RD#2 in July 2019, losing 9kg in 10 weeks then moved on to 1-1 Nutrition Coaching with Coach Nick @_thestrongpapa losing another 7kgs = bringing her total weight loss to 16kg in under 6 months!! . Again - nothing drastic was followed to achieve these results for this busy mum of 2 young kids. . JUST NAILING THE BASICS of a calorie deficit via tracking calories/macros, m...onitoring NEAT levels via daily steps and training 3-4 times/week in our Dural gym Group Classes. . Our next 10 WEEK CHALLENGE ROUND #4 starts Monday 3rd Feb and we are offering 20% OFF if you join with a friend! . SWIPE for more insight to these results and all that's included in our 10 Week Challenge from our Dural gym. . ----------------------------------------------------- . Go to www.strongmamas.com.au and fill out the enquiry form to SECURE YOUR SPOT in our next challenge! See more

12.01.2022 We build STRONG & HEALTHY mums through Coaching, Education & Empowerment. Come visit our kid-friendly Dural gym or work with us from anywhere in the world via our online coaching services. We offer Group Classes, Personal Training & Fat Loss Nutrition advice and are commited to getting you results, no matter what stage of life you’re in. Join the STRONG MAMAS community today! www.strongmamas.com.au

12.01.2022 WORRIED YOU HAVE A "CLINGY" KID? . No need to worry at all. . You're not alone and at our Dural Gym, it's different. .... There's no judgement, it's a safe space for all mums & kids and it's not about smashing out a distraction free workout every single time (sometimes it just doesn't happen) but it's just about SHOWING UP anyways and just doing the best you can - it all adds up! . We get it. We're parents too and sometimes it feels impossible to do anything for yourself & keep everyone around you happy too. . Yes your little babe may need cuddles during our classes and that's ok - don't use that as an excuse not to turn up. Just use it as your "rest" time and make the most of the cuddles! They eventually get used to the surroundings and have so much fun each session! . In the meantime, we can always work around it and ensure that you get some sort of movement in and your little one gets the love & attention they need to. . TRY OUR CLASSES FOR FREE FOR 2 WEEKS! . Go to www.strongmamas.com.au and sign up to our FREE TRIAL today! See more

12.01.2022 RESULTS ARE IN from our 10 WEEK CHALLENGE- RD#4 which finished up last week as we couldn't more proud of these ladies! ------------------------------------------------ Another round of incredible women & incredible results. . A combination of our expert advice in nutrition & training and the compliance, dedication and effort of the amazing women in the challenge! .... Our signature Challenges run from our Dural gym 4 times/year and have a high success rate which we take huge pride in. Obviously our gym is temporarily closed but once we re-open we will kick off RD#5 of the Challenge right away! ------------------------------------------------ 10 WEEK CHALLENGE INCLUSIONS: Individualised Calorie & Macro Meal Plans & Recipes 10 weeks of Unlimited Group Training Classes 2 x @evolt360 Body Scans 1 x bag of @happywayau Protein Powder Weekly Emails with Education & Motivation A FREE copy of our 54pg "How to use MyFitnessPal guide" Access to likeminded women on the same journey . and so much more.... . No membership Required Suitable to all fitness levels Post-Natal Safe Kids Area & Kid Friendly Gym . ------------------------------------------------ Go to www.strongmamas.com.au or email [email protected] for more info & prices and secure your spot in the next round! See more

12.01.2022 Mums, babies and prams everywhere but we wouldn't have it any other way. . Unlike many other gyms, we don't offer an operating creche. . Instead we have a designated kids are with a tv and plenty of toys for those who are happy to use it, otherwise all babies/kids are able to roam our gym floors during classes because we know that this is sometimes the only ways their mums actually get to train!... . All children are the responsibility of their mums at all times, but we do our best to attend to the babies where possible so the mums can get get a good session in and everyone is happy! #winwin . We make it work and it's better to come and do SOMETHING than nothing at all! . TRY OUR GROUP CLASSES FOR 14 DAYS FOR FREE! . Go to www.strongmamas.com.au and sign up to your FREE TRIAL now! See more

12.01.2022 Abby first joined our Dural gym 10 week Challenge - RD#2 in October 2019 losing 6 weeks in 10 weeks. Then, she continued on with 1-1 Nutrition Coaching with Coach Nick @_thestrongpapa and lost another 7kgs, bringing the total weight to 13kgs in under 6 months!! (** swipe to see full breakdown of weight loss**) . You will pleased to hear that nothing drastic was used to achieve these results and this is what we love showing our clients. . She implemented a 100% flexible ...dieting approach according to her individual calorie & macro goals which changed as required, she trained in our Dural gym Group Classes 3-4 times/week, hit her daily step goal each day and was simply CONSISTENT. . No cardio or excessive training, No intermittent fasting, No keto, No exclusions of certain food groups. Just simply nailing the basics with full flexibility, freedom and control. . All you have to do is START. . So why not join our 10 Week Challenge - RD#4 which kicks off Monday Feb 3rd from our Dural Gym (** swipe to see inclusions**) plus get 20% off when you join with a friend! . Go to www.strongmamas.com.au (link in bio) and enquire to SECURE YOUR SPOT today! See more

11.01.2022 NUTRITION COACHING RESULTS . This busy mum of 4 was hands down our most compliant client and the results show. . It took 4 months to get the initial results, followed by a reverse diet and then 8 months later (after being out on her own), she messages us with these photos to show how she has MAINTAINED her efforts 12 months since working with us.... . This is HUGE and the best part of our coaching. . We not only give you the tools to get the result, but we educate you on how to maintain it - whilst living a normal, restriction free life. . Go to www.strongmamas.com.au and work with one of our NUTRITION COACHING coaches today! See more

11.01.2022 "Exercise is a celebration of what your body can do - not a punishment for what you ate." -------------------------- Our regular Group Training clients say they love the way our Group Classes make them FEEL. . It's not just about "burning calories" or smashing yourself for over indulging on the weekend. . It's above HEALTH. SELF LOVE and GETTING STRONGER every session.... -------------------------- Go to www.strongmamas.com.au and TRY OUR CLASSES FOR FREE! You have nothing to lose and everything to gain! See more

10.01.2022 JUST BECAUSE YOU DIDN'T TRACK IT DOESN'T MEAN IT DIDN'T COUNT! . This is SUCH a common issue we come across. Women claiming they are not able to lose weight on a certain amount of calories when in fact they are just being selective trackers and consuming much more then they track. . EVERY BITE COUNTS and not tracking these common consumptions above can equate to 100-300 calories+ per day which could be the very reason why you're not seeing results! . TRACK IT ALL for b...est results and remember: you won't have to track forever but if you want to get to your goals, you need to track 100% for things to work best - it's just want needs to be done! . We show you HOW to track confidently in very own 54pg "How to use Myfitnesspal" guide that is included in any of our services! . Go to www.strongmamas.com.au, work with us and learn how to track properly today! See more

10.01.2022 10 WEEK CHALLENGE - ROUND #2- RESULTS ARE IN ------------------------------------------------------- And we couldn't be prouder of our ROUND#2 girls who finished up their challenge last week and are currently enjoying a much earned "Diet Break" which we calculated individually for them! . All the girls absolutely loved the challenge, learned so much and achieved amazing physical and mental results. . These pictures are also proof of what you are capable of achieving i...n just 10 WEEKS time with a combination of compliancy, consistency & the right method - all of which we can help you with! . ROUND #3 - commences Monday 14th October and we have a few spots left! . Want in? . Go to www.strongmamas.com.au or send us a message to secure your spot today and surprise yourself at where YOU could be in just 10 weeks time! See more

10.01.2022 BALANCE MAMA . Is one of our unique group training class styles where we focus on unilateral movements to address any imbalances, areas of weakness and improve stability. . DID YOU KNOW? Every single one of our group classes are written with a specific programming focus in mind. .... We don't just throw a bunch of exercises together and hope for the best. . It's not just about coming to our class working up a sweat, it's about doing particular exercises and rep ranges that build strength, improve posture, address any potential areas of weakness and enable your body to get STRONG! . COME AND TRY OUR CLASSES FOR FREE FOR 14 DAYS! . Go to www.strongmamas.com.au and sign up to our FREE TRIAL NOW! See more

10.01.2022 WHAT HAPPENS [AFTER] A DIET? . Here's our head coach @_thestrongmama recent transformation under @coachmarkcarroll representing one way to "exit" a diet and maintain fat loss results at higher calories/lower NEAT levels (steps) than where you ended the diet on. . As you can see here - the 8 month diet resulted in 6.5kg overall weight loss. The diet started with initial calorie deficit on 1800 calories and calories decreased /steps increased every 3-4 weeks until last... phase was 1250 calories/14,000 steps and 5 training sessions/week. . Rachel did not diet the entire time, she had 4 x 7-14 day diet breaks in the 8 months as required. . 8 months to get the result but only 8 weeks to build calories back up to maintenance with only slight gain (2kg) on the scales. . Rachel started the REVERSE DIET with a 3 day diet break then slowly built calories up to maintenance by starting at 1700 cals and adding 50-150cals/week over 8 weeks to end up on new baseline calories of 2100 cals/day and an effortless 10,000 steps/day. . Now she can consumed over 800 calories/day more than she ended the diet on, with less daily steps & training sessions. . Even though 2kg have been gained - as the photos tell - this is not likely to be fat gain. . It's important to understand that WEIGHT GAIN is not a sign of failure - especially in a reverse diet. Weight gain is not to be confused with FAT gain here - the increase on scale weight would simply be a mix of physical volume of food being increased, lean body mass gain and high carb intake = water retention. . Yes the "scale weight" may be higher which is hard for clients to accept but the unlocked freedom, flexibility, increased energy, sex drive, sleep quality and overall happiness of higher calories and lower steps/day is PRICELESS. . YOU CAN'T DIET FOREVER. . And you don't need to. . We can show you how! See more

09.01.2022 We have to repost this as we agree with every single word!! . Everybody is scared to start something new. . But the BEST change happens when we step right outside our comfort zone, which requires courage.... . Don't wait for it to feel "easy" or "the right time". . THE RIGHT TIME IS NOW! . Take the plunge. Stop sitting on the fence. . Go to ww.strongmamas.com.au, fill out the enquiry form on the CONTACT page and let's work together! See more

09.01.2022 NEW YEAR - NEW YOU? . MOST LIKELY NOT - if you are still carrying the same behaviours and habits with you. . The New Year means nothing if you're still the same person living in their comfort zone. . CHANGE OCCURS OUTSIDE YOUR COMFORT ZONE!... . Go to www.strongmamas.com.au, BE BRAVE and ENQUIRE TODAY! See more

09.01.2022 GET RESULTS WITH YOUR FRIENDS . SWIPE FOR MORE RESULTS .... These 3 amazing ladies all started working with Coach Nick @_thestrongpapa after Monika, pictured third, got epic results after 12 weeks of 1-1 Nutrition Coaching with Nick. . Monika's friends, Shae & Meghan, were blown away with what she achieved in just 12 weeks time, all whilst still going out & eating amazing food so they jumped on board with Coach Nick and now they are blown away with their own results too! . They've all been working with Nick on fully personalised 1-1 Nutrition Coaching for 3months+ and have achieved results, obtained education and knowledge beyond their wildest dreams. Meghan (pictured 1st) has lost over 15kg Shae (pictured 2nd) has lost over 10 kg Monika (pictured 3rd) has lost over 10kg and they all now "speak the same language" in regards to nutrition, support each other through their unique journeys and get to enjoy getting results all together! . When we see photos of our clients confidently posing, wearing clothes showing off their beautiful bodies like THESE with such pride & self-love we are reminded of the privilege we have in helping all kinds of women love themselves and ENJOY LIFE! . None of these girls are mums, or are planning to fall pregnant anytime soon, however they were all feeling like they were NOT living their best life in their 20s and life's too short to feel like that and luckily - they no longer do! . Don't let 2020 be yet another year you waste merely surviving - not "living". . If you want to work with Coach Nick or any of our coaches on 1-1 Nutrition Coaching go to www.strongmamas.com.au and enquire now!

09.01.2022 A huge thank THANK YOU to our wonderful community for supporting us through this pandemic. . We know the unknown has been terrifying but from the bottom of our hearts we want to thank you for continuing to show up and support us !

09.01.2022 YOU/YOUR CLIENT IS PREGNANT - NOW WHAT? . Every woman's situation is unique and it really depends on exactly what kind of exercise the women was doing before falling pregnant - however - it is fairly safe to say regards to strength training - exercise selection can remain the same in the first trimester (weeks 1-12) when programming strength exercise programs for you/your pregnant client. . You just need to monitor closely:... Energy Fatigue Nausea Hydration & Overheating . It is really important to know that your client will get fatigued VERY EASILY in the first trimester (and sometimes beyond) as her cardiac output and blood volume increases substantially in the first few months of pregnancy and usually tapers down in the second trimester. . This can mean a simple walk up the stairs can suddenly feel like a marathon, no matter how "fit" you/your client was before falling pregnant. . You/Your client may feel very weak and sore during and after training in the first trimester, therefore we highly recommend cutting training volume back, aiming for higher rep ranges and minimal sets, training whole body rather than upper/lower body split and just keeping yourself/your pregnant client as active as possible without making them any feel worse than they already feel. . It is also important to consider: Is this your client's first pregnancy or a subsequent pregnancy? Did they have any exisiting pelvic floor dysfunction or abdominal separation? If they have been pregnant before, how did they manage their previous first trimesters? What kind of exercise and exercise intensity were they doing before falling pregnant? . And lastly - always ensuring you/your client gets a doctors approval to continue exercising during their pregnancy! . Want to know more about pregnancy exercise? . Go to www.strongmamas.com.au and work with one of our fully certified pre & post natal coaches today! See more

08.01.2022 The vibe in the gym this week has been epic . . We've had a whole bunch new mamas join our Group Classes via our 10 week Challenge determined to make 2020 THEIR YEAR and we couldn't be more excited for them! . Our popular 9:30am class has been booked out most days filled with absolute STRONG MAMAS aiming to be better than they were yesterday - which is what it's all about.... . IT'S NOT TOO LATE TO MAKE 2020 YOUR YEAR TOO! . Go to www.strongmamas.com.au or email [email protected] and find out how we can work with you! See more

08.01.2022 Super proud of our long term PERSONAL TRAINING client Lisa and this snapshot of her first time deadlifting. . She came to Strong Mamas back at the start of the year not only wanting to lose weight but to GET STRONG and we have definitely achieved that! She can now deadlift, squat and hip thrust heavy weights with constant progressive overload and great form. . Lisa has trained with head Coach Rachel @_thestrongmama 2-3 times/week for 9 months now and there's no signs of... stopping. Her and her two gorgeous kids Sam & Amelia, who come along to every session, love our gym WAY too much and we love having them in the gym every week too! ---------------------------------------------- PERSONAL TRAINING SPOTS NOW OPEN! . Go to www.strongmamas.com.au to learn more and enquire today! See more

08.01.2022 ... BUT.... what it we told you it didn't have to be that way at all? . Our clients don't fall off the wagon over the silly season, because we teach them how to be fit & healthy with no restrictions all year round. . This can be the same for you!... . Go to www.strongmamas.com.au and enquire today! . ONE MORE DAY TO SIGN UP FOR 20% OFF! SPECIAL ENDS TOMORROW! See more

08.01.2022 DON’T FORGET our OPEN DAY 1st Birthday Celebration is at the gym this SUNDAY, 23rd Feb 9am-12pm Strong Mamas Dural- 1/242 New Line, Rd Dural.... TOUR THE GYM . WIN 3 MONTHS OF FREE MEMBERSHIP + a whole bunch of vouchers from local businesses . GET HUGE DISCOUNTS on all our services . PLUS... Kids activities with the lovely staff from Lilybelle Early Education Centre to keep the little ones busy! So... come on down, bring your family & friends and help us celebrate TURNING ONE!

08.01.2022 Why you NEED to grab a friend & join our next challenge and get 20% off!!

08.01.2022 8 months ago when we opened our Dural gym, the most amount of people booked into most our classes was 1-2 people for a few months and for alot of classes we had NO-ONE booked in. . This week however, we had a FULL HOUSE with 12 booked mums booked in our "DARING MAMA" class, PLUS school holidays which means lots of extra kiddies coming along. We had over 20 human beings in the space for the 9:30am class on Monday - CRAZY - but, as always, our amazing trainers Yas & Nick make i...t work! . Coach Rachel speaking here - As a business owner there is nothing more soul enriching then walking out of your office whilst your baby is asleep and seeing this view from the top of the stairs. Your amazing trainers helping all these mums smash out a session with their little ones either watching or even joining in. Showing them that exercise is not only important for your health, but also something to ENJOY and do regularly! . We create some serious magic from the four walls of our Dural gym and we are so bloody proud of it! ---------------------------------------------------------------- Come and be apart of our growing community! Go to www.strongmamas.com.au and start your FREE 14 DAY TRIAL now! See more

08.01.2022 WE ARE TURNING ONE THIS MONTH so come celebrate with us at our 2020 OPEN DAY. . Sunday 23rd Feb 9am-12pm Strong Mamas Dural Gym - 1/242 New Line Road, Dural.... EVERYONE WELCOME! . If you've been thinking about checking out our gym but just haven't got round to it - NOW IS YOUR CHANCE! . Come and meet our staff, tour the gym and take advantage of our DISCOUNTED membership prices - only available at this event! . PLUS...go in the draw to win our awesome GIVEAWAY prize and win 3 MONTHS FREE GROUP TRAINING MEMBERSHIP plus so much more... . CLICK BELOW TO RSVP AND INVITE ALL YOUR FAMILY & FRIENDS! . We can't wait to meet you!! RSVP HERE: https://www.facebook.com/events/112725443448592/?ti=icl

07.01.2022 NUTRITION COACHING RESULTS . Another amazing #strongmama achieving incredible results via our Nutrition Coaching, even through isolation! . This just highlights what's capable with:... A good coach Sustainable methods and Consistency . Swipe to see more and read about her experience! . Go to www.strongmamas.com.au to work with one of our amazing coaches and GET RESULTS LIKE THESE! See more

06.01.2022 FREE 14 DAY TRIAL . Did you know you can try our group classes for absolutely FREE for 2 weeks? . Go to www.strongmamas.com.au and SIGN UP NOW!... . Stop waiting for the "right time"! . Sign up TODAY & we promise you won't look back! See more

06.01.2022 We often get asked... - What's the best exercises for abs? . And we are sure you're all waiting for us to tell you the best type of crunches, how many reps, how often to do them etc etc .... Truth be told : You can crunch all you like, but abs can only be seen when body fat percentage is low, which comes from being in a consistent calorie deficit, resulting in fat loss . No food group restrictions are required either and no - you don't need to "blast" your fat cells with machines either . Also... lifting heavy stuff (strength training) will help you train your core more effectively than crunches will as well. When we lift heavy (correctly) we brace the entire core which involves more than just the rectus abdominis ("6 pack" abs)! . So... before you slog out 100 crunches every morning and lift your shirt to see any ab progress, consider working with a good coach that will help you achieve your body composition results, once and for all. . Visible abs are possible for majority of women (yep even if you've had children or are currently overweight). It just takes time, consistency and the right approach - all of which we can help you with! . Go to www.strongmamas.com.au and ENQUIRE TODAY! See more

06.01.2022 Or will you spend another beautiful summer covering up, feeling uncomfortable in your own skin? . Don’t let this year be ANOTHER year you never get round to fulfilling your New Year’s resolution to become the best version of yourself. . From our Dural gym we offer:... - Personal Training - Group Training - 10 Week Challenge (next round begins 14th October) and we are certain one of our services will suit you and enable you to achieve your health & fitness goals. . Go to www.strongmamas.com.au get in touch with us and LET’S GET YOU THAT SUMMER BODY once and for all! See more

05.01.2022 An insight into the magic of our DURAL gym and being able to have your children witness you making exercise a priority in your life! What a powerful role model all our mums are! . We love having Katy and Darcy here every week and BOTH enjoying their time together! .... #Repost @katy_lee_bullock with @make_repost Sometimes the big things that children learn, come from the small things that parents do #positiveparenting #activelifestyle #behealthy #rolemodel #fitmums #activekids #strongmamas #fitnessmotivation #mymotivation

05.01.2022 8 ladies from all walks of life but with 1 thing in common. . MOTHERHOOD. . They don’t need to know each other to appreciate what they’ve gone through and how important it is for them to show up like they do at our gym each week - especially when they don’t want to.... . We unite mums through health & fitness and we bloody love it! . WEEK THREE of our post-covid re-opening and we are LOVING the vibe in the gym. . COME AND TRY OUR CLASSES FOR FREE FOR 14 DAYS and see what it's all about. . Go to www.strongmamas.com.au and sign up to the FREE TRIAL now! See more

05.01.2022 SNEAK PEAK into one of our GROUP CLASSES "Switch It Mama" which is our half strength/half cardio class that get's that HR up! . Suitable to all fitness levels Perfect mix of strength & cardio Wide range of equipment used (all cleaned thoroughly between use)... Good tunes Good vibes and Pregnancy & Post-natal approved! . Go to www.strongmamamas.com.au and sign up to our FREE TRIAL now! See more

05.01.2022 We have many women ask why we don't offer meal plans as part of our service. . Here is why. .... Simply put - meal plans are a great starting point for beginners (and we will always provide one starting meal plan to new clients) but they DO NOT TEACH YOU ENOUGH about how to get a fat loss result and maintain it and that is KEY for long term results. . Our best results have NOT come from women who follow strict meal plans. They choose their own foods every day, use our EXCLUSIVE "How to Use MyFitnessPal" guide to ensure they are tracking correctly and get fat loss results with 100% flexibility of eating foods they WANT to eat. . So if you're looking for that "quick fix" "magic" meal plan to lose fat - STOP LOOKING and START TRACKING. You need to be 100% accountable and make educated, informed decisions of what you put into your mouth! . Stuck on where to start? . Go to www.strongmamas.com.au and let us show you! There's a whole world of knowledge, health & happiness out there waiting for you ! See more

04.01.2022 NUTRITION COACHING RESULTS ------------------------------------------- When you have a fully compliant client - the RESULTS SPEAK FOR THEMSELVES - just like these. . This client wasn't perfect - but she was CONSISTENT. . She tracked her food every single day, hit her daily steps and trusted the process and guidance under Coach Nick @_thestrongpapa and as a result - lost a whopping 10KGS in just 12 weeks - all with an 100% flexible dieting approach.... . She says HER ONLY REGRET - was not starting sooner! ------------------------------------------- DON'T WASTE ANY MORE TIME REGRETTING NOT STARTING SOONER EITHER! ------------------------------------------- Go to www.strongmamas.com.au ENQUIRE NOW and get on board! See more

04.01.2022 20% OFF IF YOU JOIN OUR NEXT 10 WEEK CHALLENGE - RD#4 - WITH A FRIEND! . Our next 10 Week Challenge - RD#4 commences Fed 3rd 2020 from our Dural Gym and want to work with YOU! . Go to www.strongmamas.com.au and SECURE YOUR SPOT now!... . Let's make 2020 YOUR YEAR! See more

03.01.2022 Stop telling yourself it’s not the right time. . That’s just another fear based excuse you are telling yourself to justify staying exactly as you are. . THE TIME IS NOW!... . Go to www.strongmamas.com.au and let us help you achieve your goals! See more

03.01.2022 NUTRITION COACHING RESULTS . Another massive result for Coach Nick's online nutrition client, Meaghan, losing a whopping 13kg in 3 months - all with an 100% flexible dieting approach. . Meaghan was simply consistent, tracked her food intake via myfitnesspal everyday plus adhered to a daily step goal each week and the results showed.... . She started dieting on 1700 cals at 73kg and ended up on 1450 calories at 60kg, now maintaining 60-61kg on over 2000 calories and no longer needing to work with her coach - having all the tools to maintain these results and just enjoy life! . Her fat loss over the 3 months was fairly linear which is actually quite rare but it just comes down to her body type and naturally high BMR #goodgenes and also, obviously, being compliant. . Our nutrition programming is always individualised and we respond to our clients weekly feedback via their check in form to ensure long term results are achieved on the highest amount of calories possible. . This is why our result success rate is so high. We have all the tools in our toolbox and know which ones to use for which clients for best results! . Our spots are filling up REALLY FAST for Nutrition Coaching in 2020 already! . Want to work with us this year? . Go to www.strongmamas.com.au and ENQUIRE today! See more

02.01.2022 Still "thinking" about joining our 10 week challenge but haven't committed yet? . What are you waiting for? . THIS COULD BE YOU!... . Massive results - physically and mentally - for this new mum who said the highlight of the challenge was being able to find an amazing dress for her daughters christening and feel confident to stand up at the alter, take photos and enjoy the special day feeling good from the inside out! . SIGNS UP WILL CLOSE VERY SOON . Go to www.strongmama.com.au and SIGN UP TODAY! . We promise you won't regret it!! See more

02.01.2022 FREE //BEGINNER// HOME WORKOUT --------------------------- For any of you that are unable to access a gym and have no equipment at home - THIS ONE'S FOR YOU! . All you need is yourself and a CHAIR, pop some of your favourite tunes on and get a good short session in that's not overly taxing or overly difficult.... . This is not only perfect for beginners but PREGNANCY SAFE & POST-NATAL SAFE too! . Give it a go and let us know what you think! . SWIPE FOR A DEMO OF EACH EXERCISE See more

02.01.2022 GIVE THE GIFT OF HEALTH THIS YEAR! . Gift your family & friends something that will help them make their New Years resolutions come true - once and for all! ---------------------------------------- STEP 1:... Choose from: $50 $100 $150 or the value of your choice! . STEP 2: Send us payment & we email you the voucher! ---------------------------------------------- Vouchers are able to be used towards ANY of our services (both Online or from our Dural gym) for 12 months from purchase date! . GET YOUR FRIENDS & FAMILY A GIFT THEY WILL TRULY CHERISH! . Go to www.strongmamas.com.au for more info or send us a message! See more

02.01.2022 *NEW* GROUP CLASS MEMBERSHIP OPTIONS! . We know times are uncertain right now and so we've made some changes to our Group Class Membership options to reflect! . SWIPE FOR MORE INFO... . OPTION 1: 1 x Casual Visit = $25/class (valid for 7 days after sale date) OPTION 2: 10 x Casual Visits = $175 for 10 classes (valid for 10 weeks after sale date) OPTION 3: Unlimited Membership = $55/week (normal 3 month commitment waived during COVID. Cancel at anytime with only 2 weeks notice) . All options can now be easily purchased via our app which you use to book into your class of choice too! . STILL NOT SURE? . THEN TRY OUR CLASSES FOR ABSOLUTELY FREE FOR 14 DAYS FIRST ! . We are COVID SAFE and committed to building strong & healthy mums . Go to www.strongmamas.com.au and sign up to our FREE TRIAL today!! . You have literally NOTHING to lose yet so much to potentially gain! See more

01.01.2022 So awesome to have one of our foundation members @rubycf4 back in our classes after having her fourth baby, Mahla 8 weeks ago. . She joined a full group class today and we were able to easily & confidently make exercise substitutes so she could safely train with Mahla on her chest the whole time (exactly where she needs to be at just 8 weeks old!) . The smile on Ruby’s face after the class was PRICELESS . She got a session in, got to catch up with her fellow mamas in the... class and Mahla slept the whole time. WIN . She said she was so keen to come back to our classes just to do something for herself and to feel strong again, its not even for weight loss , and we love that so much! . Well done @rubycf4 you are a TRUE #strongmama and we are so grateful to have been working with you over the last 18 months!! . Go to www.strongmamas.com.au and try our classes for FREE for 2 weeks!! @ Strong Mamas Health & Fitness. See more