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Inner Strength Training & Nutrition

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09/10/2026

Time will keep passing either way - I truly dont think there is a better way of saying... Hello 🙋‍♀️ I'm human too, make what you want happen, no matter how difficult, slower and different the path looks to someone else's...

Just because you cant train 5-6x pw like her/him doesnt mean your less sessions structured correctly, with solid intensity would do nothing 😅 the body doesnt work like that.

It works on STIMULAS

There Is a way for everyone.

Make it happen for yourself.... or dont!

I can help, its what I do best 🙌 especially for very busy people.

Www.innerstrengthtraining.com.au

Coach Stef x

23/09/2026

It really is this simple 🙌 your body will respond. The basics work. They’ve always worked.

You don’t need to constantly overhaul everything, find the perfect plan or jump onto the next quick fix.

Get your specific foundations strong.
Do them really bloody well.
Get better at them - fine tune.
Adjust them with your Coach when life changes.
Keep going.
Chip away at progressing.

Your body will respond!

That’s it. That’s the secret sauce 💪 its not sexy, but its the truth, its real, its not marketing...its science.

Simple doesn’t mean easy or quick… but it also doesn’t need to be complicated, it will however be long-lasting.

Www.innerstrengthtraining.com.au

Coach Stef

19/09/2026

Because a Heaped tablespoon is the only way to eat Milo 💪😜 Us Aussies know it.

Why are we NOT eating Milo whilst in a dieting phase? 🤨

Seriously… why are we STILL overcomplicating food and nutrition to fit people’s goals, macros and lifestyle after all this time?!

Milo isn’t some magical “bad food” that suddenly stops fat loss. If you enjoy it, and it helps make your nutrition easier to stick to… EAT THE MILO 😂

And Milo actually brings some big nutrition to the party 👇

• Carbohydrates → fuel for your brain, training and daily movement
• Protein → especially when paired with milk, helping support muscle and recovery
• Calcium → again, particularly with dairy, supporting bones and normal muscle function
• Iron → Milo is fortified with iron, important for oxygen transport and energy metabolism
• B vitamins → involved in helping your body release and use energy from food
• Vitamin D → helps support calcium absorption and bone health
• Enjoyment → YES, this matters. Food you can actually stick to beats a “perfect” one you hate.

Nutrition does not need to be harder than it needs to be.

Training programining | Nutrition | Tailored Coaching
Www.innerstrengthtraining.com.au

Coach Stef

04/09/2026

My first 50km 🚲🙌 Set the goal | worked up to it over 2.5 months | fuelled it correctly | also got 35km, 40km, 45km PBs. Best views, great music in my ears. Non-stop (only a bathroom break)

Proud of myself! 😏👊 you can do hard things.

Living life - ✨️ My strength training supports my cycling & my cycling supports my strength training and all of it supports my life

Coach Stef x Happy Saturday

's

25/08/2026

👌It doesnt get much simpler than this | I am all about making things simpler, adding IN more nutrients, fibre and protein to the day and it HAS to be delicious 😋

- Salads: Truly, pick 3-5 you like. Variety is important
- Dont like cold salad? Use mixed stir-fry veggies
- Protein: Make it as lean as possible
- Utilise canned foods & fresh salad packets
- Oven bake or airfry your root vegetables
- Yes! Smash the herbs and spices = a must
- Drizzle a little dressing or sauce you enjoy
- Make for the family or make more for meal prep

Everyone can do these, they are quick, affordable and fuss free. We are adults. These are so quick to make they speak for themseleves and I cannot make it more simple and easy than this 💁‍♀️

Www.innerstrengthtraining.com.au

Coach Stef x

10/08/2026

Honestly, you MUST believe or start believing that you are worthy of your goals 👏

What you keep telling your brain, it will adapt to, it will wire to and will continue to look for evidence to support that narrative.

You'll never "feel" ready, because ready isn't a feeling.... its an action.

That's the difference between people who move through the s**t storms & those who sit and stay in them. _______
Do it anyway!

Www.innerstrengthtraining.com.au

Coach Stef x

01/08/2026

The best transformations begin with behaviour change. ❤️ A year ago, she walked into the gym "terrified".Today, she walks in with strength, confidence and belief in herself.

That's what happens when small actions are repeated consistently.

One workout.
One habit.
One choice.

Complain or get it done.

Those small behaviours become lifestyle changes. Lifestyle changes build confidence. Confidence builds resilience. And resilience creates a version of yourself you never thought possible.

One line from her message summed it up perfectly:

"It's stackable, buildable, accumulating and liveable."

That is what sustainable coaching is all about. It's never just about the weight you lose or the muscle you gain—it's about becoming the person who can maintain those changes for life.

I'm so proud to be part of this journey. ❤️ THIS IS REAL FITNESS, HEALTH AND CHANGE.

Carley Commens 😘💪 Beyond Proud of you!

Coach Stef x

09/07/2026

🙋‍♀️I truly believe these truths need to be said! You deserve to not be bull-s**tted and sold things about real long-lasting fitness & health goals... Im the Coach who will tell them to you, help you navigate them and grow you!

Which ones resonated?
These will either change your mindset on things OR offend you, and if they do I encourage you to explore that and the why?

Its about changing the way you VIEW training, food, movement, body and mind.

❕️Specific & Tailored programming & coaching (no
generic written garbage
❕️Nutrition, Support, Education & Heavy communication
❕️11+ yrs in the industry
❕️In it to help people discover how movement & health improvement helps save lives & transforms the body, confidence, strength and mind.

Www.innerstrengthtraining.com.au

Coach Stef

30/05/2026

Rome Part 2 & End 🇮🇹 Holidays & Food : Rome isn’t just a destination — it’s a reminder of how life is meant to be lived. With some joy mixed into it all.

The food here isn’t “Italian food” it’s deeply regional, seasonal, and tied to identity.

What you eat in Rome belongs to Rome. What you eat in Naples belongs to Naples, and they do it best, that’s the beauty of it — the food isn’t globalised, it’s personalised by place. PS. My fave pasta is Amatriciana & Cacio E Pepe

Milan has the best Caprese salad, coffee and Foccacia sandwiches but not pasts, Naples has the best Pizza but not sandwiches, Rome has the best pasta, pizza and gelato but not coffee, Sorrento has the best seafood, Rissotto and lemon Gelato,Tuscany has the best w**e and Lasagne, Florence had the best Bruscetta and prosecco....

And maybe that’s why travel feels so grounding here. You don’t just visit Italy — you experience it through food, w**e, culture, and rhythm. And every city is COMPLETELY DIFFERENT.

It also makes you think differently about lifestyle. Being strong, having muscle, building a metabolic base — it’s not just about aesthetics. It’s what allows you to live fully. To walk cobblestone streets all day, carry luggage, eat freely, move easily, and actually enjoy travel without restriction, guilt or burnout.

Health isn’t about control… it’s about capacity.
And then there’s food again — not as “good or bad,” but as connection. Culture. Joy. Shared tables. Long lunches. W**e that belongs to a region. Meals that are meant to be experienced, not rushed.

The goal isn’t to separate health from enjoyment — it’s to build a body that lets you have both.
Strong enough to travel. Flexible enough to indulge. A life built for experience & longevity, not limitation.

18 cities | 6 Regions | 26 days | Trains, transport, worked for and deserved. Something we will never forget.

Coach Stef x Thanks for joining on my Italy Adventure

06/05/2026

You'll never be this young again, especially eating pizza on the Florence canals - 🥹 vivere la vita (Live Life)

📷 Florence & Milan

Fitness and Training content is briefly interrupted and paused for a few weeks with Travel and time off in my dream destination. From Milan to Lugano Switzerland and the travelling south down Italy towards the bottom. This is something we have worked very hard for and dreamt of.

Lucky im strong because stairs and suitcases in Europe will destroy you 🤣🤣

Vivere la vita 🇮🇹 here we go, I hope it inspires you to travel and explore

Coach Stef, Ciao x

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

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