"𝗬𝗢𝗨`𝗥𝗘 𝗡𝗢𝗧 𝗧𝗢𝗢 𝗢𝗟𝗗. 𝗜𝗧`𝗦 𝗡𝗢𝗧 𝗧𝗢𝗢 𝗛𝗔𝗥𝗗. 𝗬𝗢𝗨 𝗝𝗨𝗦𝗧 𝗡𝗘𝗘𝗗 𝗧𝗛𝗘 𝗥𝗜𝗚𝗛𝗧 𝗣𝗟𝗔𝗡."

Most people over 35 think they have to choose between feeling good or getting older.

That the aches, the stiffness, the lower energy… it’s just “part of aging.” 😩

But the truth is, if you`re over 35, lifting isn’t optional — it’s essential. 💪

Not because you want to be a bodybuilder.
💥 But because you want to keep up with your kids 👨‍👩‍👧‍👦
💥 Because you want your back to stop hurting 🧍‍♂️➡️🕺
💥 Because you want to feel strong, steady, and in control again ⚖️

But here’s the thing…

Most people avoid lifting because they think it`s going to be too hard! 😰
They think it has to be complicated 🤯
They think they’re too old to get results 🧓

That’s the biggest lie the fitness industry has sold you 🚫

At Training for Warriors - Coffs Coast, we know anyone can make you sweat 💦

But not everyone can make you better 🧠✅

That’s where coaching comes in 🧑‍🏫

We make strength training simple.
We show you how to train safely, intelligently, and progressively — no matter where you`re starting from 🛠️

Whether you’ve had injuries, been out of shape for years, or feel like your best days are behind you…

We’re here to prove that your comeback is just getting started 🔥
Because your body isn`t broken 🚷 It’s just been waiting for the right plan, the right people, and the right kind of challenge 🧩

Lifting changes more than your body — it changes your life 💥

And it’s never too late to start 🕒

𝗗𝗠.. 𝗤𝗨𝗜𝗖𝗞 𝗦𝗧𝗔𝗥𝗧 for some complimentary quick start advice, to get you on your way

Let’s go 👊
– Coach Tracy
𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙛𝙤𝙧 𝙒𝙖𝙧𝙧𝙞𝙤𝙧𝙨 – 𝘾𝙤𝙛𝙛𝙨 𝘾𝙤𝙖𝙨𝙩

#Over35Fitness #StrongerWithAge #TrainingForWarriors #TFWCoffsCoast #CoffsCoastFitness #StrengthNotSweat #FitOver35 #RealCoachingRealResults #BackInTheGame #AgeIsJustANumber #ReclaimYourStrength #bestgymincoffs

This is the perfect time of year to
𝗕𝗘 𝗔 𝗦𝗧𝗔𝗥𝗧𝗘𝗥 .... 𝗡𝗢𝗧 𝗔 𝗤𝗨𝗜𝗧𝗧𝗘𝗥.

We`re only 3 weeks into spring, so it`s the perfect time to do what it is you tell yourself, you need, want and desire. So #𝗤𝗨𝗜𝗧 all your #𝗘𝗫𝗖𝗨𝗦𝗘𝗦 and start fulfilling up your summer dreams now!

🚩 PS.. there`s only 1 week left until our 8 Week Warrior Rest & Rebuild Challenge kicks off. Dm for details.

#TFWcoffscoast #Coffs #coffsspecialsitrainingteam #8WeekWarriorChallenge #homeofthediscerningfitnessenthusiast #bestgymincoffs #fitness #tfw #teamworkmakesthedreamwork #personalisedsmallgrouptraining #trainingforwarriors #coffsfitness #thedojo

𝗜𝗧`𝗦 𝗛𝗘𝗥𝗘 𝗔𝗚𝗔𝗜𝗡!
𝗢𝗨𝗥 𝟴 𝗪𝗘𝗘𝗞 𝗪𝗔𝗥𝗥𝗜𝗢𝗥 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘- 𝗥𝗘𝗦𝗘𝗧 & 𝗥𝗘𝗕𝗨𝗜𝗟𝗗
✨ No gimmicks. No quick fixes. Just real coaching, real food, and a proven system.

We get it. Winter’s been long, life’s been busy, and those little aches and pains have crept in — maybe from slowing down, maybe from old sports injuries. And now summer’s coming, and you want to feel ready for the beach with strength, energy, and confidence.

That’s where the 8 Week Warrior Challenge comes in:
✅ Real food and simple, sustainable nutrition coaching
✅ 100% Tailored training — no one-size-fits-all programs
✅ Small-group coaching with accountability and support
✅ A boutique atmosphere with coaches who actually care about YOU

Granted, we’re not the cheapest option — but that’s because we don’t cut corners. You get expertise, professionalism, and a community designed for your success.

We guarantee our service and program, so jump on board the program that`s been around for 28years!

🐦 Ealy Bird discount and perks apply ( including personal coaching)

⚡ Spots are limited — join today and discover the difference.

📩 Message us “WARRIOR” and we’ll get you started.

#8WeekWarriorChallenge #ResetRebuildRise #TrainForLife #BeyondLimits #TFW #CoffsCoastFitness #RealCoachingRealResults #StrongNotStarving
#ResetRebuildRise #TFWCoffsCoast #SmallWinsBigResults #HealthyHabits #TrainingForWarriors

𝗧𝗢𝗗𝗔𝗬 𝗜𝗦 𝗡𝗢𝗧 𝗧𝗛𝗔𝗧 𝗗𝗔𝗬 !!
We get it, some days, we`re just not up to exercise, maybe we`re not even feeling up to adulting, but the thing you likely don`t feel up to, is the very thing that will help you.

Exercise isn’t only about stronger muscles — it builds our mental fortitude too. 🧠

💪 Whether you’re battling depression or just feeling low on a tough day, movement makes a difference. Resistance training in particular shows a large effect in reducing depressive symptoms (1), while even simple activities like walking or jogging can lift mood and resilience (2) . Every rep, step, and stretch helps fortify both body and mind. 🌟

1.(Hedges’ g ≈ 0.66) 2. (g ≈ 0.62)
Reference:
🧠Gordon BR, et al. Resistance Exercise Training for Anxiety and Depression: Systematic Review and Meta-Analysis of Randomized Controlled Trials. JAMA Psychiatry. 2018;75(6):566-576. doi:10.1001/jamapsychiatry.2018.0573 (link)

#MentalFortitude #StrongerMindStrongerBody #ExerciseForDepression #MoodBoost #MindBodyStrength #tfwcompass #tfwcoffscoast #trainingforwarriors #bestgymincoffs #trainingyourbodyandspirit

⚡Young or old. Newbie or experienced.⚡
The formula for results doesn’t change:

🔥 Move Every Day
🔥 Lift Weights
🔥 Add Velocity

Whether you’re starting fresh or levelling up, these 3 warrior tips will help you:
✅ Burn fat
✅ Build muscle
✅ Feel unstoppable

No gimmicks. Just proven training methods for REAL results.

👊 Join the TFW Coffs Coast Familia — because strength has no age limit.

#TFWCoffsCoast #TrainingForWarriors #StrongerTogether #AnyAgeAnyStage #BuildMuscleBurnFat #WarriorStrong #CoffsCoastFitness #FeelGoodLookGood #StrongerEveryDay #DojoStrong #BeyondLimits #TrainingForWarriors #bestgymincoffs

𝗟𝗼𝘀𝗲 𝗙𝗮𝘁. 𝗕𝘂𝗶𝗹𝗱 𝗠𝘂𝘀𝗰𝗹𝗲. 𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱. 𝗧𝗵𝗶𝘀 𝗦𝗽𝗿𝗶𝗻𝗴!

A fresh start for your body and mind. Shed the excuses, renew your energy, and step into summer feeling strong and confident 😎.

Our Next 8 Week Reset & Rebuild Challenge is now open for registration.
📌𝗗𝗠 us for full details..

#Sping8WeekChallenge #fitness #coffsspecialsitrainingteam #teamworkmakesthedreamwork #tfwcoffscoast #Coffs #trainingforwarriors #thedojo #tfwfamilia #homeofthediscerningfitnessenthusiast #tfw #coffsfitness #bestgymincoffs

𝗧𝗔𝗦𝗧𝗬 𝗧𝗨𝗘𝗦𝗗𝗔𝗬: 𝗣𝗘𝗔𝗡𝗨𝗧 𝗚𝗜𝗡𝗚𝗘𝗥 𝗖𝗛𝗜𝗖𝗞𝗘𝗡 & 𝗥𝗜𝗖𝗘

Serves 4 and Prep time is 25mins
𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡 -𝗣𝗘𝗥 𝗦𝗘𝗥𝗩𝗘
Energy -668kcal / Fat 32gms / Protein 37gms / Carbs 58gms

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
𝙁𝙤𝙧 𝙩𝙝𝙚 𝙜𝙞𝙣𝙜𝙚𝙧 𝙥𝙚𝙖𝙣𝙪𝙩 𝙘𝙝𝙞𝙘𝙠𝙚𝙣:
570g boneless, skinless chicken thighs, cut into bite-sized pieces
2.5cm piece of ginger, grated
3 green onions, thinly sliced (white parts and green parts separated)
zest & juice of 1-2 limes
2 tbsp. brown sugar
2-3 cloves garlic, minced
60g roasted peanuts, chopped
10g coriander, chopped
30g spinach (or bok choy)
𝗙𝗼𝗿 𝘁𝗵𝗲 𝗰𝗼𝗰𝗼𝗻𝘂𝘁 𝗿𝗶𝗰𝗲:
210g Jasmine rice
360ml water
400g can, full-fat coconut milk

In a bowl, mix the chicken thighs with the ginger, green onions (white parts only), lime zest, brown sugar, 1 1/2 tsp. salt, and 1 tbsp. olive oil. Cover the bowl & set aside to marinate for 20 minutes (or up to 2 hours if time allows).

To make the coconut rice, add the rice, water, coconut milk and a pinch of salt to a large pot, & stir to combine. Place the pot over a medium-high heat, &bring to a boil, before turning to low & simmering the rice until cooked.

Heat a large non-stick skillet over medium-high heat, add the marinated chicken & cook until the chicken starts to caramelise. Once the chicken is cooked through, turn the heat down, add the garlic & peanuts & sauté for 5 minutes.

Now stir through the coriander, remaining green onion and spinach. Squeeze the lime juice into the skillet & check the seasoning, adding more salt &pepper if required.
Serve the chicken over the coconut rice. Garnish with more green onions, chopped peanuts & coriander (optional).
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
𝙁𝙤𝙧 𝙩𝙝𝙚 𝙜𝙞𝙣𝙜𝙚𝙧 𝙥𝙚𝙖𝙣𝙪𝙩 𝙘𝙝𝙞𝙘𝙠𝙚𝙣:
570g boneless, skinless chicken thighs, cut into bite-sized pieces
2.5cm piece of ginger, grated
3 green onions, thinly sliced (white parts & green parts separated)
zest & juice of 1-2 limes
2 tbsp. brown sugar
2-3 cloves garlic, minced
60g roasted peanuts, chopped
10g coriander, chopped
30g spinach (or bok choy)
𝗙𝗼𝗿 𝘁𝗵𝗲 𝗰𝗼𝗰𝗼𝗻𝘂𝘁 𝗿𝗶𝗰𝗲:
210g Jasmine rice
360ml water
400g can, full-fat coconut milk

𝗙𝗿𝗶𝗱𝗮𝘆 𝗻𝗶𝗴𝗵𝘁𝘀 𝗮𝗿𝗲𝗻’𝘁 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗽𝘂𝗯 𝗮𝗻𝘆𝗺𝗼𝗿𝗲!

They’re for the real bar 🏋️‍♂️

Not the one pouring beers 🍺 — the one loaded with plates 💪, chalk dust in the air 🧼, and mates screaming, “ONE MORE REP!” 🔥

Tonight it was the mates and weights show for the Bench Press 1RM night in the Dojo 🎯

And if you’ve never tested your max with a crew that wants to see you win 🥳 then let me tell you… You haven’t really lifted 🧠

We weren’t in a gym, we were in the dojo 🥋 Where egos are checked at the door 🚪

Some people hit weights they didn’t think they had in them 🙌

Some people missed… but left knowing exactly what needs to be done 🧾

That’s the beauty of nights like these 💡

It’s not about the weight on the bar ⚖️

It’s about the weight you lift off your shoulders when you realise you`re not doing this alone 🧍‍♂️➡️👥

We push 🤜

We fail ❌

We rise ⬆️

Together 🤝

Because on a Friday night, while most are out trying to forget the week 🍻

We show up to remember who we are and why we do this 💯

So yeah, it was a great Friday night! There`s no regrets, and no hangovers.

And as their coaches, we couldn`t be prouder than when we see them rocking it out together with such awesome camaraderie!

Next week we go again.

Stronger, together.

Same crew, new limits. 🧨

#TFWcoffscoast #trainingforwarriors #MatesAndWeights #BenchDay #DadStrength #LiftHeavyShit #DojoSessions #FridayNightLifts #PBHunter #StrengthCulture #IronTherapy #OldManStrength #BarbellBrotherhood #TrainHardStayHumble #NoExcusesCrew #BuiltNotBought #IronSharpensIron #MensHealth #FitOver40 #coffsharbourgym