Grandma Strong

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Grandma Strong

Helping grandmas (& any woman 50+) get strong, pain-free, and confident—so your body works for them 👨‍👩‍👧‍👦 and for YOU 💪. Because you're not done yet.

There’s still more to live, give, and become. Let’s grow Unbreakable—together. Spice Fitness is Hobart’s go-to strength and wellness studio for women 50+. Through our proven Spice Success System, we deliver personalised coaching, small group strength training, and specialised programs designed just for you. Whether your goal is to rebuild strength, improve mobility, lose stubborn body fat, or simply feel good in your body again—we’re here to guide, challenge, and cheer you on every step. Run by women, for women. Let’s age powerfully—together.

04/11/2025

𝗧𝗼𝗼 𝘁𝗶𝗿𝗲𝗱? 𝗗𝗼 𝟭𝟬 𝗺𝗶𝗻𝘂𝘁𝗲𝘀—𝗰𝗼𝘂𝗻𝘁 𝗶𝘁 𝗮𝘀 𝗮 𝘄𝗶𝗻. Swap the chocolate for a nut-&-seed slice, lift the next bell up, take shorter rests because your stamina’s growing—these are wins. Look back at where you started and celebrate how far you’ve come. Holidays happen; hop off the wagon, then get right back on and keep going. Celebrate, celebrate, celebrate—you’re worth it.

𝗪𝗵𝘆 𝘁𝗵𝗶𝘀 𝗺𝗮𝘁𝘁𝗲𝗿𝘀: Small wins compound into a stronger, more independent you—months from now and years down the track.

03/11/2025

𝟲-𝟰-𝟮 𝗱𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗹𝗮𝗱𝗱𝗲𝗿—f𝘂𝗹𝗹 𝗯𝗼𝗱𝘆 𝗶𝗻 𝗺𝗶𝗻𝘂𝘁𝗲𝘀. Six moves, descending reps, zero fluff. Do 6 reps of each (sided moves = 6/side), then 4, then 2. Want longer? Start 10 → 8 → 6 → 4 → 2. Form first, always.

𝗙𝗹𝗼𝘄 𝘆𝗼𝘂’𝗹𝗹 𝘀𝗲𝗲:
• Squats (chair optional)
• Arnold Press (palms in → out → overhead)
• Side Lunges (both sides)
• Wide Squat + High Pull (alternate sides)
• Push-Ups (wall/chair/floor)
• Mountain Climbers (steady plank)

𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗰𝘂𝗲𝘀: Stand tall, ribs down, knees track toes • Squeeze glutes on the stand • In push-ups and climbers: no saggy hips, no dropped head • Pain-free range only.

𝗚𝗲𝘁 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝘁𝗼𝗱𝗮𝘆:
✅ Comment... STRONG QUIZ and I’ll DM 💌 you the link to our How Strong Are You? 𝗤𝗨𝗜𝗭 that tells you where you're at and how to move forward. Save & share with a friend who does home workouts. 💪

02/11/2025

𝗧𝗼𝗼 𝗯𝘂𝘀𝘆? 𝗗𝗼 𝟱–1𝟬 𝗺𝗶𝗻𝘂𝘁𝗲𝘀—excellence comes from what you repeatedly do. Start where you are, keep it pain-free, and make strength a non-negotiable appointment. Holidays happen—come back to your routine and keep building. Little wins stack into big results.

𝗠𝗮𝗸𝗲 𝗶𝘁 𝘀𝘁𝗶𝗰𝗸 (𝗸𝗻𝗲𝗲-𝘀𝗺𝗮𝗿𝘁):
• Tell yourself: “Just 5–10 minutes.” Endorphins usually carry you on.
• Start light, slow, and controlled; progress weights week by week.
• Track your wins (today’s reps/weights/steps) so you see progress.
• Be proud of every rep—confidence fuels consistency.

01/11/2025

𝗞𝗻𝗲𝗲 𝗼𝘀𝘁𝗲𝗼𝗮𝗿𝘁𝗵𝗿𝗶𝘁𝗶𝘀? 𝗗𝗼𝗻’𝘁 𝘀𝘁𝗼𝗽—s𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻 𝗮𝗿𝗼𝘂𝗻𝗱 𝘁𝗵𝗲 𝗷𝗼𝗶𝗻𝘁. Start gently, stay pain-free, and train the muscles that protect your knees so walking, stairs, and life feel easier.

𝗗𝗼 𝘁𝗵𝗶𝘀 (𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗿𝗲𝗲𝗹):
• Wall squat holds: Slide down only to before pain (10–20s), rise, repeat.
• Single-leg wall work: Light toe-down if wobbly; build stability each side.
• Wide-stance squats: Toes out, knees track toes; pulses/heel lifts optional.
• Hip hinge practice: Long spine, “bum back,” squeeze glutes on stand.
• Back-step lunges (knee-friendly) → progress to side lunge/weight shifts.
• Calf raises and chair mountain climbers for lower-leg/core support.

𝗥𝘂𝗹𝗲𝘀: No acute/sharp pain. Move slow and controlled. See a good EP/physio if gait’s off.

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻 𝗞𝗻𝗲𝗲𝘀 𝗧𝗼𝗱𝗮𝘆:
✅ Comment... KNEE RESCUE and I’ll DM 💌 you the KNEE RESCUE guide. Save this and share with a friend who needs happier knees. 💪

31/10/2025

𝗖𝗮𝗻’𝘁 𝗴𝗲𝘁 𝘂𝗽 𝗼𝗳𝗳 𝘁𝗵𝗲 𝗳𝗹𝗼𝗼𝗿? 𝗦𝘁𝗮𝗿𝘁 𝗵𝗲𝗿𝗲—𝘀𝗮𝗳𝗲𝗹𝘆. We’ll build strength in chunks so the whole get-up becomes doable: chair prep → hinge to hands → roll to elbow/hand → knees → toes curled → bum high → walk feet in to stand. Practice daily, pain-free, and use props (books, cushion, chair) without apology. You’ve got this. Based on your transcript.

𝗦𝘁𝗲𝗽-𝗯𝘆-𝘀𝘁𝗲𝗽 (𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗿𝗲𝗲𝗹):
• Chair prep: Hands on chair → short chair planks (10–20s) • Sit-to-stands • Weight shifts/reaches to wake up core/hips.
• Hinge to hands: Touch books/chair, keep back long, belly button to spine.
• Floor/bed sequence: Roll side-to-side → up to one elbow → up to your hand.
• To knees: Cushion ok. Curl toes under, bum high, then walk feet in to stand (skip big lunges if they’re too hard).
• Repeat both sides—falls aren’t polite about which side you land on.

𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗰𝘂𝗲𝘀: Slow and controlled • Knees track toes • Long spine (no slumping) • Stop before pain • Consistency beats intensity.

𝗥𝗲𝗴𝗮𝗶𝗻 𝗙𝗹𝗼𝗼𝗿 𝗜𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝗰𝗲 𝗧𝗼𝗱𝗮𝘆:
✅ Comment... FLOOR READY 💌 and I’ll DM you the FLOOR READY guide (3-days, video, pdfs). Save & share with a friend who needs this. 💪

30/10/2025

𝗦𝗼𝗿𝗲 𝗸𝗻𝗲𝗲𝘀? 𝗦𝘁𝗮𝗿𝘁 𝗵𝗲𝗿𝗲—pain-free strength that actually helps. Go wide, move slow, and stop before pain. These knee-friendly wins build the muscles that protect your knees so you can get back to life.

𝗗𝗼 𝘁𝗵𝗶𝘀 (𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗿𝗲𝗲𝗹):
• Wide-stance mini-squats: Toes out, legs wide, lower only to before pain; hold or pulse. Heels up optional.
• Wall squats (holds): Back on wall, feet walked out; hold just shy of pain.
• One-leg balance + hip hinge: Hold a wall/rail; long back, hinge from hips. Add small back/side leg lifts.
• Step-back lunges: Start with static holds (10–20s), or short tap-backs if full lunges bother your knees.
• Extras: Light band or ankle weights for side/back/inner-thigh lifts.

𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗰𝘂𝗲𝘀: Slow and controlled • Knees track toes • Long spine (no slumping) • Pain = adjust range/position today, progress later.

𝗦𝗶𝗺𝗽𝗹𝗲 𝘀𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲: 8–10 reps or 20–30s holds • 2–3 rounds • 3–4×/week, pain-free.

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻 𝗞𝗻𝗲𝗲𝘀 𝗧𝗼𝗱𝗮𝘆:
✅ Comment... KNEE RESCUE and I’ll DM 💌 you the KNEE RESCUE guide. Save this and share with a friend who needs happier knees. 💪

29/10/2025

𝗛𝗼𝘄 𝗵𝗲𝗮𝘃𝘆 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝘄𝗮𝗹𝗸 𝘄𝗶𝘁𝗵? Here’s the safe, strong answer. If your posture is tall and your gait is steady, you can add light dumbbells to a 20–30 min walk (skip weights on long, 2-hour treks). Start where you are, then progress.

𝗤𝘂𝗶𝗰𝗸 𝗴𝘂𝗶𝗱𝗲:
• Stand tall: shoulders back in their sockets, ribs down—don’t finish rounded.
• Start 1–2 kg/hand, then try 3 kg if posture stays clean.
• Try a one-arm “suitcase” carry to light up your core—swap sides every set number of steps.
• Pain rules: no acute pain; adjust weight, range, or skip today.
• Real-life win: carrying one side prepares you for stairs, luggage, shopping.

𝗪𝗵𝘆 𝗶𝘁 𝘄𝗼𝗿𝗸𝘀: Carries train grip, upper back, core, and balance—stacking strength on a walk you’re already doing.

𝗚𝗲𝘁 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝘁𝗼𝗱𝗮𝘆:
✅ Comment... STRONG QUIZ and I’ll DM 💌 you the link to our How Strong Are You? 𝗤𝗨𝗜𝗭 that tells you where you're at and how to move forward. Save & share with a friend who does home workouts. 💪

28/10/2025

𝗘𝗮𝘁 𝗯𝗲𝗳𝗼𝗿𝗲 𝗼𝗿 𝗮𝗳𝘁𝗲𝗿? 𝗛𝗲𝗿𝗲’𝘀 𝘁𝗵𝗲 𝘀𝗶𝗺𝗽𝗹𝗲 𝗿𝘂𝗹𝗲. For short strength sessions (≈45–60 min), go empty or very light so blood flow stays with your working muscles—not your stomach. For long efforts (hike/long ride), eat something small beforehand. Skip big pre-workout meals; then hit protein within ~1 hour after training to rebuild. Caffeine helps some; others feel better without it. Bottom line: test what your body prefers—especially if your blood sugar dips easily. You’ve got this.

𝗤𝘂𝗶𝗰𝗸 𝗴𝘂𝗶𝗱𝗲:
• Strength day: empty or tiny snack → protein after
• Long day: light fuel before → steady sip/snack if needed
• Never push through nausea or dizziness—adjust and retry

27/10/2025

𝗪𝗵𝗲𝗿𝗲 𝗱𝗼 𝗜 𝘀𝘁𝗮𝗿𝘁? 𝗗𝗼 𝘁𝗵𝗲𝘀𝗲 𝟱—n𝗼 𝗳𝗮𝗻𝗰𝘆 𝗴𝗲𝗮𝗿. Begin with multi-muscle moves that prep you for real life: wall/chair push-ups, a hinge with a flat back, back lunges (knee-friendly), side lunge/weight shift, and calf raises. Add easy chair mountain climbers for core and cardio.

How to: 8–12 slow, pain-free reps • 2–3 sets • stand tall, ribs down, squeeze glutes on the stand. If gait feels off or pain is acute, see a good exercise physio—then keep strengthening the muscles around the joint. You’ve got this.

𝗪𝗵𝘆 𝗶𝘁 𝘄𝗼𝗿𝗸𝘀: Compound patterns + consistency = muscle you can use every day.

𝗦𝘁𝗮𝗿𝘁 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗠𝘂𝘀𝗰𝗹𝗲:
✅ Comment... REGAIN MUSCLE and I’ll DM 💌 you the comprehensive 'Regain Muscle & Keep It Starter Guide' PDF. Save this as a great resource in the future.

26/10/2025

𝗢𝗻𝗲 𝘀𝘁𝗲𝗽 = 𝗹𝗲𝗴𝘀, 𝗴𝗹𝘂𝘁𝗲𝘀, 𝗯𝗮𝗹𝗮𝗻𝗰𝗲, 𝗰𝗮𝗿𝗱𝗶𝗼—𝗮𝗻𝘆𝘄𝗵𝗲𝗿𝗲. Grab a single stair (indoors or out) and follow this simple flow to get huff-n-puff without fancy gear. Add a band, light dumbbells, or ankle weights to level up.

𝗤𝘂𝗶𝗰𝗸 𝗳𝗹𝗼𝘄 (𝟮𝟬–3𝟬𝘀 𝗲𝗮𝗰𝗵):
• Toe taps (warm up) → Step-ups Right → Step-ups Left
• Side leg lift → add a squat if comfy
• Back leg lifts (squeeze the glute)
• Side step-ups both directions
• Walk the stairs all the way up & down (alternate lead legs)
• Finish: controlled tap-downs to strengthen knees

𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗰𝘂𝗲𝘀: Stand tall, smooth pace, knees track toes. Alternate which leg leads. If knees are fussy, use sideways steps and keep the range pain-free.

𝗚𝗲𝘁 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝘁𝗼𝗱𝗮𝘆:
✅ Comment... STRONG QUIZ and I’ll DM 💌 you the link to our How Strong Are You? 𝗤𝗨𝗜𝗭 that tells you where you're at and how to move forward. Save & share with a friend who does home workouts. 💪

25/10/2025

𝗡𝗼 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝗰𝗼𝘂𝗻𝘁𝗶𝗻𝗴—𝘂𝘀𝗲 𝘆𝗼𝘂𝗿 𝗵𝗮𝗻𝗱. Women: 1 palm protein at every meal/snack (men: 2), plus 1 thumb of healthy fats. Then build the plate with colour (veg/beans).

Start your day by breaking the fast with high protein + good fats—think meat or eggs with homemade baked beans/lentils, greens on the side, a little avocado, and a dollop of cottage cheese. Skip the cereal/processed-carb start; even sourdough is better than “average bread,” but protein first wins. Simple rules, real results. Based on your transcript.

24/10/2025

𝗙𝗲𝗲𝗹 𝘀𝘁𝘂𝗰𝗸? 𝗦𝘁𝗮𝗿𝘁 𝘄𝗶𝘁𝗵 𝗼𝗻𝗲 𝘀𝗺𝗮𝗹𝗹 𝘀𝘁𝗲𝗽—𝘁𝗼𝗱𝗮𝘆. If walking is hard and the floor feels impossible, you are not done. Add one change at a time: a daily walk, some greens on your plate, a few wall push-ups or sit-to-stands from a chair. A 62-year-old client felt embarrassed she couldn’t get off the floor or do stairs—now she’s training for travel because we practiced the hard things safely and consistently. If pain is acute, see an exercise physiologist to retrain patterns—then keep going. It’s never too late. Don’t give up.

𝗤𝘂𝗶𝗰𝗸 𝘀𝘁𝗮𝗿𝘁𝘀:
• Walk daily (even 5–10 min counts)
• Wall push-ups + sit-to-stands (2–3 sets, slow and controlled)
• One nutrition upgrade each week (protein first, add greens)
• Practice the thing that’s hard—safely and often

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Margate, TAS

Telephone

+61362671694

Website

https://grandmastrong.com/connect/

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Why Spice Strong Online Training will work for You

We coach women differently at Spice!

Spice Fitness is a trusted provider to thousands of amazing women in Kingston, Tasmania and Online, all seeking to be strong, energised, gain lost years and achieve success in a supportive community environment with other empowering women.

We provide a unique program offering tailored workouts for every woman. We don’t believe one size fits all or leave you floundering to keep up. Instead we embrace all the individual challenges women face daily and provide functional strength training adapted to every lifestyle, supporting you the whole time.