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Nutrition for the gym & life

02/11/2025

YOU DO have time for this 👏🏼15-minute Air-Fried Ginger & Sweet Chilli Meatballs 💥 4 meals | 355 kcal | 42g protein

So easy. So quick. So damn good.
Pop them in the air fryer for 10-12 mins — or bake in the oven at 200°C for 20 mins

No excuses — this is prep for the week you actually want.
The one where you’re fuelled, feeling strong, and not scrambling for food by Wednesday 🙃

Guys, KEEP 👏IT 👏 SIMPLE - fuelled bodies make the most changes.

going strong for years 💪

- Online Coaching & Programming options
- Nutrition Coaching options
Www.innerstrengthtraining.com.au

Coach Stef x

14/10/2025

The magic pill 💊 = Consistency in the plan; not your mood!

✨ TRAINING / MOVEMENT

Show up even when you “don’t feel like it” — that’s where the real growth happens.

Move your body in ways that feel good, but still challenge you.

The best program is the one you actually do, not the one that looks perfect and too much.

🥦 NUTRITION

Your body thrives on patterns, not perfection.

Stick with your plan — it works when you work it.

One off-plan meal doesn’t undo progress; inconsistency does.

💬 CHECK-INS / SUPPORT

Lean in — don’t disappear when things feel hard or when life gets messy.

Progress needs reflection, feedback, and adjustments. That’s what I’m here for!

You don’t need to be perfect — you just need to keep showing up.

Because the “magic pill” isn’t motivation, supplements, or some new trend —
it’s the boring, unsexy, consistent stuff done over and over again that changes everything 💪

Ready? Www.innerstrengthtraining.com.au

Coach Stef x

# #

23/09/2025

Transformation Time: 🙌 It's works when the work is put in. 18kg DOWN 👏so far.... and honestly… just getting started! Jess is the proof that when you combine smart, supported dieting phases with real individual strength training programing, nutrition education, solid communication/check ins, and enjoyment (yes, margaritas and holidays included 🍹✈️), the magic happens.

We’ve worked through every season together — dieting, recovery, diet breaks, maintenance — and she’s embraced it all. No extremes, no misery diets, does the work, follows the plan, pure strategy, adjustments, consistency, and a whole lot of lifting heavy 💪🔥

What’s even better? Watching her grow into this unstoppable confidence, showing up for herself, enjoying her training, and absolutely rocking those incredible legs 🦵✨

This is why I love what I do — strong, balanced, badass transformations like this 🙌

you get the results because you do the work and trust the plan! You are proof, girl!

Ready? Www.innerstrengthtraining.com.au or LINK in bio

Coach Stef x

17/09/2025

☝️6 REAL truths of your fitness Journey...

Im sick & tired of the "Influencer industry" spreading utter crap in this space.

Most of my job these days is helping UNLEARN so much "loose 10kg in 6 and 8 weeks".

What your losing is water, muscle and the will to live.

Please, follow Coaches who preach & embody

- sustainability
- education and knowledge
- support & guidance
- assessing, data collection and check ins
- form and technique review
- evidence based training, deloads & Recovery
- progressive overload & communication
- no program jumping - get used to the movement
- enjoying a wine or pizza amongst it all
- not living in dieting calories all year round
- tailored & specific programming (no AI)
- coaches who are real (not just here for the gram)
- long term lasting results through new habits
- enjoying 99% of the training (some is boring)
- training for mental health, hormones, bone health + more.

No fancy editing marketing team here... its all me - 1 Woman - many hats Realness

Coach Stef 💪 REALNESS

#

10/09/2025

💫Client Testimonial: " As a gym newbie, I was looking for a trainer to guide me physically and mentally to help me reach some new goals. Coach Stef has gone above and beyond to help me build my confidence in the gym and keeps me motivated to push myself harder every week. Even though the sessions are absolutely brutal.. I love how she pushes me to discover new limits I didn’t think I could reach. She’s kept me motivated, challenged, and excited to keep coming back. Couldn’t be more thankful. " -Monique

Mon, every week you train to your program and with me, and it's just such fun. I love seeing your face light up when you actually do the weight i know you can, hahaha! Walking this journey alongside you and showing your true strength and power to you is MY privilege ✋️Thank you for putting in the work - your squats are beeeeeautiful.

Www.innerstrengthtraining.com.au or LINK in bio

Coach Stef x

fitnesslife

19/08/2025

Goals 🙌 Be lifting & still lifting like this when I'm 63, just like my incredible client

Amanda follows the plan
Amanda asks all the questions (which i love)
Amanda does progressive overload
Amanda isn't afraid to try...
Amanda is in it for the long haul
Amanda eats to nourish
Amanda is Coachable
Amanda is growing muscle, shape, and bone
Amanda will be fully functional & mobile when she's old
Amanda does 1:1 PT & Online programing with me
Amanda will give you the side eye if the plates are stacked wrong 😂

Be like Amanda 💪

1:1 PT
Online Coaching: LINK IN BIO

Coach Stef

#

11/06/2025

❕️This year is 44% complete - 23 weeks down ✅️ 29 to go.. Soooo much progress can be made in 29 weeks, 25 weeks, 20 weeks even.

I bang on about this because it's so SIMPLE. you will get out what you put in and that works both ways.

If you're ready to make the changes, put the effort in, communicate greatly, be supported the WHOLE way, be programmed specifically for, chatted to all week, eat amazing delish food and watch your body transform, get strong and healthy... 👇

LINK IN BIO or DM me to chat

- Specific Online Programing from an experienced, qualified and thorough coach with years of experience with all ages, injuries, needs & goals.
- Programs progressively overloaded for you so you continue to progress
- Weekly/fortnightly check ins via quick link form or zoom
- Video demonstrations for every exercise prescribed & track training and body data
- Ebooks, Nutrition recipe books, nutrition education, learn to track your food, eat the carbs and chamge your body shape
- A community feel, deep motivation & access to me through the week to Coach you.

This is not about getting skinny, this about getting healthy, strong and changing your body shape to what you want to, need and work for. It requires your effort, paitence and communication but it will reward you in dividends. I am your map, your guide, your support. You are the driver!

Coach Stef x

# #

10/06/2025

🟢 Your body WILL absolutely reward you for the effort you put in. It doesn’t need to be 6 days a week.

It doesn’t need to be perfect.
But it does need to be consistent — with some direction, some intensity, and intention.

Your body wants to become stronger, fitter, and more energised.

The more you give to it, the more it gives back.

And your brain? It adapts to or further away from what you are asking for with the actions we are doing or not doing; It grows when you choose momentum.

Every time you move, fuel well, and show up — even in small ways — you're reminding your body what matters.

Showing up with purpose, even if only half the session gets done on those harder days, is where that magic is.

It's where it aligns your habits with your goals and creates those pathways.

The map = A solid and specific program tailored to YOU | A Coach who constantly checks in on you, adjusts, asks the questions, and explains, alongside your efforts and communication = results!

Ready to go? - Link in bio or shoot me a message to chat.

Coach Stef

10/06/2025

Nothing worse than boring food | not here -TERIYAKI BEEF & RICE BOWL 🍚🔥
Simple, quick, and so flavorsome.

This is so super quick and easy guys; you MUST try it!

Lean beef mince cooked in a sticky teriyaki sauce, served over fluffy rice with crisp veggies for crunch. 🤌

Honestly… this one’s on repeat.

Coach Stef

30/05/2025

🇳🇱 Amsterdam, The Netherlands; what a dream! I've never experienced such food, hospitality & scenery. Just like Paris, it's a whole other world here. I love the Ducth people, the friendliest, easy-going, and kind people.

Venturing out to Zaandam & Haarlam was georgous, you MUST! Dutch food is like a big, warm hug and tastes like you're snuggled up at home- so homey and tasty.

The land of cheese and wine - I was in heaven 😍
They allow dogs and cats inside cafes, restaurants, and hotels... again; in Heaven.

Yes, Amsterdam is full of the usual stuff you know about, and it is so rich and deep in history, architecture, culture, and tradition ❤️ The Netherlands itself is just stunning. I can't wait to explore more of it, i was in awe down every street.

Travel absolutely changes you - ✨️ I feel deeper, my mind and knowledge has expanded, ive met so many beautiful people, immersed myself in new cultures, marvelled at history, buildings, stories, touched artefacts and history from 100s & 100s of years ago and ate incredible food. Grown is an understatement - and we were only gone 2 weeks! The break was needed and well received. The is here haha 🌎👀

Thanks for coming along 😘 time to get back to into it 🙌 I'm so glad I am fit haha the amount of steps in Europe is crazy haha.

Coach Stef x

30/05/2025

🇫🇷 Paris, France... oh my, you truly do have a chunk of my heart! ♥️ I never thought I'd get to you; your deep history filled streets, back alleys, georgous food, coffee, champagne & culture are all something to be FELT and experienced to truly believe.

We stayed in Trocodero (16th Arr- region) very close to the Eiffel Tower and thee best coffee Allongè. We saw The Lourve, and seeing the art and history with my eyes was incredible. Disneyland Paris is huge and nostalgic, the teens loved it.

The way French people just sit and drink coffee or wine, they just sit, they arent rushed. I'll be taking this back with me. The metro is something else, haha! Arc De Triumph & Notre Dam was spectacular - go early! and of course, you must learn a little French to be treated well 😉

I fell in love with your deep history and beautiful streets.
I loved sharing Paris with my family x

Paris, France - you I will explore much, much more 👌😍

Coach Stef x

28/05/2025

🇬🇧London - Such a beautiful, historic, and vibrant place! We saw my son turn 16 whilst here. Happy 16th, my son 💙 visiting places such as Buckingham Palace, Big Ben, Platform 9 & 3/4, Westminster Abbey, Tower Bridge + so many more while staying in beautiful St Albans with family for all the festivities & love.

The history of this place is ASTONISHING 🥹 to be in a place from the years 1200+ and up is just mind blowing. It shows just how young Australia is compared to England.

What a beautiful city London is! I'll be back....

Coach Stef x

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http://www.innerstrengthtraining.com.au/, https://linktr.ee/innerstrengthtraining

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