What is Training for Warriors

TRAINING FOR WARRIORS
ISN’T JUST A WORKOUT PROGRAM,
IT’S A GLOBAL MOVEMENT.

Whatever your fitness level we can help you!

The TFW system began as a fitness program created for some of the best combat athletes in the world, almost 15years ago. It has trained and built the self-esteem of hundreds of top athletes and their teams including NFL, MLB, NBA, WNBA and track and field athletes.

Today we see regular mums, dads, nans, pops and teenagers using the program to transform their lives. Here at Training for Warriors we are fighting the good fight, we are the Resistance in the war against obesity which is in epidemic proportions, we are battling our sedentary lifestyles,  the diseases, injuries and ailments we’ve given ourselves through neglect or poor choices, poor nutritional habits and our defeatist self-talk. Today, the training methods of the TFW system can benefit anyone looking to lose fat, build muscle and feel good.

Our workouts are FUN, we enjoy ourselves, but they are still based on sound science and years of proven results. We are a system, not a bunch of crazy exercises thrown in together with no sound reason or logic behind them. Here at TFW we don’t do anything for nothing & our program is progressive so you continually improve, reach and set new goals. We have Strength sessions, Metabolic sessions, and our Signature Hurricane. We provide nutritional support and education. We know exercise is a medicine and we each have our perfect dose… not too little, not too much! Our Coaches are experienced, registered & certified in our methods and your care, you could be in no safer hands.

Our Community now reaches across 30 Countries and we have over 250 affiliate locations (and rising) here at TFW – Coffs Coast, we are proud to be part of this global change. We are are changing lives and saving lives. Being part of the TFW familia gives you a passport to travel the world and be welcomed with open arms, there will always be a welcoming door for you at any Affiliate Dojo’s

We support our members, they’re our mates, we are a community… a familia. We believe in you and will not let you give in. At Training for Warriors we believe everyone is battling something, they are warriors in life but they don’t necessarily know how to be the warrior…..we bring out the Warrior Within!

Tracy Welsh

Owner / Specialist Coach


Tracy Welsh

I believe anyone can work you hard, but not everyone make you better! Daily I am being driven by my vision to “Enable all to live a dignified and quality life, in the richest & most rewarding way humanly possible. I see the path being through exercise, nutrition, and mindset. Exercise needs to be FUN or you won’t do it! In order to live a life free of pain, injury or illness we need to exercise, eat well and regain or maintain our strength and abilities as we age. Many conditions and ailments can be reversed, halted or managed with sound exercise, nutrition, and healthy living principles. I believe “You ...

OUR TEAM IS HERE TO HELP YOU REACH YOUR GOALS

WHY TFW COFFS COAST?

We are a Dojo not a gym. We use the name DOJO as the name is significant to our purpose with “DO” meaning path, and “JO” meaning enlightenment. Therefore a DOJO is “a place of the Way”… or a place of learning. Any gym can have equipment and offer workouts. What separates Training for Warriors – Coffs Coast from others is its culture. In our Dojo we act with integrity and honesty while providing a fun, inclusive and supportive environment, which enables you to reach beyond your perceived limitations & envisioned goals. Here at TFW we utilise signature warmups, speed training, strength training, endurance training, flexibility work and nutrition, all of which are preceded by a comprehensive assessment process. The most important component of any program’s success though, is its motivational approach and family environment. At TFW- Coffs Coast, we know if you’re not having fun and enjoying the training, you won’t do it. TFW is not a designed sport or competition, instead we focus on you competing against yourself and bettering your body, mind and spirit.

TEAM TRAINING FOR
YOUR HEALTH
ENJOYABLE COMMUNITY
EVENTS
REHABILITATION &
PERFORMANCE

DID YOU KNOW?

TFW COFFS COAST + BEYONd LIMITS HAVE PARTNERED

Tracy has a vision! To “Enable all to live a dignified and quality life, in the richest & most rewarding way humanly possible through fitness, community and education”. This saw the partnership of these two businesses as they shared the same values, principles and mission. Both believe we all face battles in everyday life that make us Warriors in the current world. Both bring together a community of like-minded people who support each other & believe the key to change is through health, fitness, empowerment and education. Both will challenge you beyond your perceived limits, to bring out the warrior within you in the most caring, respectful & supportive manner…….

Both see you being all you can be!

8 Week Warrior Challenge

Training For Warriors 8 Week Challenge is different to traditional 8 Week Challenge fitness programs. While most programs seem to be created for losing some quick weight, the TFW 8 Week Challenge was created as a fitness and lifestyle guide to help people find their way.

Warrior Program

The Warrior program relies on the same rapid-fire destruction and subsequent renewal of a student’s body through the rest and recuperation period; maximal tension on the muscles and endurance for a short time, and then maximised recovery. This technique has been used to produce both the physical results and world titles many TFW warriors have achieved.

𝗧𝗢𝗣 𝗘𝗫𝗖𝗨𝗦𝗘𝗦 𝗔𝗡𝗗 𝗪𝗛𝗬 𝗧𝗛𝗘𝗬 𝗔𝗥𝗘𝗡'𝗧 𝗧𝗥𝗨𝗘 ❌

1.  𝗜 𝗗𝗢𝗡'𝗧 𝗛𝗔𝗩𝗘 𝗧𝗜𝗠𝗘…. You do have time, so let's be honest, it's just not a priority. It just needs to be important enough to you. If you have skin in the game you will make it happen . Make an appointment with yourself and make it a habit. 

The next time you tell yourself or another an excuse, try saying instead what it really is; " IT'S  JUST NOT A PRIORITY😩 " and see how that sits instead. 

2.  𝗜'𝗠 𝗧𝗢𝗢 𝗕𝗨𝗦𝗬 - let’s get real, again it's not a priority, so you won't make time for it. Have you noticed how you will make time for the things that don't require effort (or sweat 😰) but you can easily find time to scroll here on social media or watch the footy and the final episode of Real Housewives. 

We all have the same 168 hours in our week and those that reach their goals 🎯 simply make sure the gold nuggets are put to bed, before they roll around in fluff. If you can't find 3-4 hours a week out of 168 for exercise, you aren't busy, you're insane or lying to yourself❗

3.  𝗜 𝗱𝗼𝗻'𝘁 𝗹𝗶𝗸𝗲 𝘁𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁….. At last maybe some self honesty, and this is something you can work with.  In reality, you just haven’t found what you like. What excites you? What did you love to do when you were a kid? What would you do or even just like to try once if money and ability were not an issue?

As adults we forget to have fun and to dream. We get worried about hurting ourselves (we know, we hear it all the time) but at what age did we get soft?  Exercise does not need to be boring or complicated, for most of us we just need to move more than we're doing, and with a little purpose!

Become aware of the excuses you make daily and hold yourself accountable.
It’s time to shift your mindset, because attitude is everything!

⚠ Freebie Alert ⚠ 
𝙄𝙛 𝙮𝙤𝙪 𝙬𝙤𝙪𝙡𝙙 𝙡𝙞𝙠𝙚 𝙨𝙤𝙢𝙚 𝙝𝙚𝙡𝙥 𝙬𝙞𝙩𝙝 𝙨𝙤𝙢𝙚 𝙨𝙖𝙛𝙚 𝙝𝙤𝙢𝙚 𝙤𝙧 𝙥𝙤𝙧𝙩𝙖𝙗𝙡𝙚 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚 𝙞𝙙𝙚𝙖𝙨,  𝘿𝙈 𝙪𝙨 𝙝𝙚𝙧𝙚 𝙖𝙣𝙙 𝙬𝙚 𝙬𝙞𝙡𝙡 𝙨𝙚𝙣𝙙 𝙮𝙤𝙪 𝙤𝙪𝙧  𝙛𝙧𝙚𝙚 𝙣𝙚𝙬 𝘽𝙖𝙘𝙠 𝙋𝙤𝙘𝙠𝙚𝙩 𝙒𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙚𝘽𝙤𝙤𝙠 

#tfw #tfwcoffscoast #Freebie #backpocketworkouts #fitforlife
🙌🌟 𝗦𝗵𝗼𝘂𝘁𝗼𝘂𝘁 𝘁𝗼 𝗢𝘂𝗿 𝗔𝗺𝗮𝘇𝗶𝗻𝗴 𝗖𝗹𝗶𝗲𝗻𝘁𝘀! 🌟🙌 

𝗝𝘂𝗹𝘆 𝗔𝗽𝗽𝗿𝗲𝘤𝗶𝗮𝘁𝗶𝗼𝗻: Today, we want to take a moment to appreciate our incredible clients. 

Your dedication, commitment, and trust in our fitness business have played a significant role in our success. Here's to each and every one of you who make our fitness community shine! 🎉💪 

🤗 From the bottom of our hearts, thank you to our amazing clients for being the heartbeat of our fitness community, you make our days so much fun!

Your dedication, passion, and commitment inspire us every single day. 

Together, we'll continue to achieve greatness and reach new heights! 💪❤️ 

#tfwfamilia #TFWcoffscoast #trainingforwarriors #ClientAppreciation #FitnessCommunity #InspiringJourneys #AchievingGreatness #TogetherWeRise #thedojo #thebestgymincoffs #trainmorefearless #bringoutthewarriorwithin #coffscoastfitness #personaltraining #smallgrouptraining #coffsharbour #gymcoffs
💧💦 𝗛𝘆𝗱𝗿𝗮𝘁𝗲, 𝗧𝗵𝗿𝗶𝘃𝗲, 𝗥𝗲𝗽𝗲𝗮𝘁! 💦💧

Are you like most of the people we see through the doors of our Dojo in winter.. dehydrated?!

In winter we don't feel thirst the same way we do in hotter months. We gravitate to hot tea, coffee & the hot chocolate when we want a drink & we also eat more comfort food that has less water volume rather than our water filled salad & veg. This change in our seasonal habits makes it very easy to become dehydrated. 

Stay refreshed and stay hydrated! 💦 Don't forget to fuel your body with the elixir of life. Gone are the days where we used make the blanket recommendation of 8cups a day, we now advise our clients that they require 30mls per kg of body weight per day. 

When we exercise 🏃‍♀️🏌️‍♂️🏋️‍♂️🏊‍♂️ or get our sweat on, we require even more water:- 125ml-150ml each 15-20mins is recommended. 

𝗙𝗔𝗖𝗧: If we are constantly letting ourselves become dehydrated, our body will lose the ability to create thirst.. & this is very dangerous, especially is we are older, very young or suffer from illnesses & disability.  Likely symptoms are brain fog, dry eyes, skin & mouth, headaches ,blood pressure ⬆, achy joints & muscles, and if severe- bouts of dizziness & vertigo.

So lets refresh! Here are some quick tips to keep the hydration game strong:

💦 𝗦𝗶𝗽 𝘁𝗵𝗿𝗼𝘂𝗴𝗵𝗼𝘂𝘁 𝘁𝗵𝗲 𝗱𝗮𝘆: Sip water consistently throughout the day instead of chugging large amounts at once. It's all about steady hydration!

💦 𝗜𝗻𝗳𝘂𝘀𝗲: Add slices of lemon, cucumber, or mint to your water for a refreshing twist. Stay hydrated & treat your taste buds at the same time!

💦 𝗦𝗲𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿𝘀: Use apps or set alarms to remind yourself to drink water at regular intervals. Hydration is key, and a little nudge goes a long way!

💦 𝗚𝗲𝘁 𝗮 𝗹𝗼𝘃𝗲𝗱 𝘄𝗮𝘁𝗲𝗿 𝗯𝗼𝘁𝘁𝗹𝗲: Invest in a reusable water bottle that you can carry with you everywhere. Stay hydrated on the go and help reduce plastic waste too!

Remember, staying hydrated is essential for optimal performance, glowing skin, and overall well-being. 
Drink Up friends!

#StayHydrated #HydrationNation #SipSipHooray #QuenchYourThirst #WaterIsLife #tfwcoffscoast #trainin
👊💪 Conquer Gym Anxiety and Unleash Your Inner Warrior! 👊💪

We know that stepping into the gym can sometimes feel intimidating, but fear not! We're here to help you overcome gym anxiety and create a positive, empowering experience. 
Together, we'll unleash your full potential! 🌟

🤝 Embrace a Supportive Environment-> Our dojo (gym) is a judgment-free zone, filled with supportive individuals who share your passion for fitness. Surround yourself with like-minded people who encourage and inspire you to be your best self. We're all on this journey together! 🤗

👍 Start with Small Steps-> Take it one step at a time. Begin with exercises you're comfortable with and gradually introduce new ones. Set achievable goals and celebrate each milestone. Remember, progress is personal, and every step forward is a victory! 🎯

🤫 Here is a little secret to help you, if your mind is still in overdrive. While it's normal to think that everyone is watching and judging us, the reality is they are too busy thinking the exact same thing themselves, so even if they look your way they're  too busy assuming you're looking at or judging them,  to be watching and judging you. Doesn't that make you feel better!

📣 Remember, gym anxiety is common, and you're not alone. We're here to support you every step of the way. Together, we'll create an empowering space where you can thrive and achieve your fitness goals. Let's conquer gym anxiety and unleash your inner warrior! 💪❤️

#trainmorefearless #gymnewbie #OvercomeGymAnxiety #EmbraceTheJourney #FitnessEmpowerment #YouAreStrong #positiveattitude  #tfwcoffs #Tfwfamilia #tfwcommunity #trainingforwarriors #coffscoast #coffsgyms #bestgymincoffs #coffscoasthealthandfitness #thedojo
🏆 CALLING ALL COFFS DISTRICT PARENTS of aspiring Track and Field, Netball, Basketball, Hockey, Soccer and Football players! 🏆

Want to unlock your child's athletic potential?  Dreaming of a day when they outrun and outmanoeuvre their opponents with ease and confidence or take the lead with ease in their 100, 200 or 800m runs?

We've got an opportunity you won't want to miss!

This exclusive speed and agility workshop is tailor-made for parents looking to nurture their young athletes' talents. From expert guidance to a wealth of resources and a community of passionate parents, we've got everything you need for your child's athletic journey.
With our program, watch as your child's speed, agility, and confidence soar to new heights!

Are you unable to attend the clinic? Wait, don’t worry! You can still learn all about our Athletic High-Performance Academy Program and how we can support your child's athletic dreams.

Now here's the catch: we've got limited spots! With only 20 places available, you'll need to act fast to secure your child's place in this transformational program.

Don't let this opportunity slip away.  Contact our Coaching team of Certified Strength and Conditioning( ASCA) & Exercise Physiology Specialists (ESSA), on 0266995000 to reserve your spot NOW. 

Let's shape the future of your young athlete together!

#ChampionsClub #SpeedAndAgility #YouthAthletics  #youthperformance #Netball #TrackandField #Soccer #Football #Basketball #Hockey #Training #Confidence #Strength #Agility #JoinUs #TFWCOFFSCOAST
🤸‍♂️ How often do you feel 100% or at your best? 🚀 

A lot of us settle for feeling just “OK”... and before we know it, we forget we’re designed for SO much more: energy, vitality, and strength.

It’s like we’re driving with the brakes on. We forget what we’re capable of!

The first step in releasing that brake: deciding NOW to prioritise your health every day. ⭐

Not sure what 100% would look like or feel like yet?

Then let’s talk.

We’ve helped 1000's of people of all ages, abilities and health limitations to build muscle, get stronger, burn fat and move better with our 100% individualised care. 

In as little as 2-3 weeks they began to feel better, and in as little as 8 weeks with support, new ideas, 
and some new LITTLE habits, they began to see lasting change — which means there’s a good chance YOU can, too!!

DM me the word WARRIOR and let’s chat! 

#tfwcoffscoast #thedojo #trainingforwarriors #MindsetMakeover #FitnessValues #MotivationMatters #MindfulFitness #MindfulHealth #DiscoverYourWhy #FitnessMindset #HealthMindset #strengthtrainingcoffs #transformationsdohappen #8weekwarriorkickstartprogram
🙆‍♀️🙆‍♂️ Stretch Your Way to Fitness! 🌟 

Hey fitness warriors! 
Don't underestimate the power of stretching in your fitness routine. It's time to give your muscles some love and unleash your full potential. Here's to a flexible and injury-free journey! 🙌

💪 🔄 Enhance Flexibility: Incorporating regular stretching exercises into your fitness routine can improve your flexibility. Say goodbye to tight muscles and hello to increased range of motion, making your workouts more effective and enjoyable! 

🌈 ⚖️ Maintain Balance: Stretching helps restore balance to your body. It counteracts the repetitive movements and muscle imbalances caused by certain exercises, ensuring all muscle groups work harmoniously. Achieve optimal performance and prevent injuries! ⚖️

😱 Do More Strength Training: Flexibility is also gained by strengthening and "activating" weaker and smaller muscles.. then the big muscles get a chance to "let go" instead of waiting to do everything.

If you'd like to know more about Flexibility or Flexibility through "activation", DM us as we can send you some exercises to try. 

#tfwcoffscoast #stretching #fitness #yoga #stretch #workout #flexibility #motivation #fitnessmotivation #health #exercise #fit #training #gym #healthylifestyle #mobility #healthy #flexible #recovery #yogalife #bodybuilding #fitlife #wellness  #pilates #strengthtraining #cardio #fitfam #meditation #personaltrainer #strength
🌟 𝗖𝗿𝘂𝘀𝗵𝗶𝗻𝗴 𝗚𝗼𝗮𝗹𝘀, 𝗪𝗶𝗻𝗻𝗶𝗻𝗴 𝘁𝗵𝗲 𝗗𝗮𝘆! 🏆🔥 
Hey #FitFam! 🙌 

Today is a new month and the start of a new Financial Year (hopefully a much brighter one for us all), so are you ready to conquer July and make every fitness goal your personal victory? 🎯 

Let's dive in and make today count! 💪 🔥 
𝗥𝗶𝘀𝗲 𝗮𝗻𝗱 𝗦𝗵𝗶𝗻𝗲: Kickstart your day with a burst of energy and determination. Remember, the only way to win is by getting up and getting moving! 

💥 🥗 𝗡𝗼𝘂𝗿𝗶𝘀𝗵 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆: 
Fuel your success with wholesome, nutrient-packed meals. Make smart choices that support your fitness journey and keep your body in prime condition. Remember, food is fuel! 🥦 

🌟 𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿, 𝗲𝘃𝗲𝗿𝘆 𝘀𝗺𝗮𝗹𝗹 𝘀𝘁𝗲𝗽 𝗰𝗼𝘂𝗻𝘁𝘀. Keep your eyes on the prize and stay focused on the bigger picture. Today, you have the power to become the best version of yourself. Let's win the day, crush those goals, and inspire others to join us on this incredible fitness adventure! 💪❤️ 
#FitnessGoals #WinningTheDay #CrushIt #MotivationMonday #FitnessJourney #TFWCoffsCoast
🏆 CALLING ALL COFFS DISTRICT PARENTS of aspiring Track and Field, Netball, Basketball, Hockey, Soccer and Football players! 🏆

Want to unlock your child's athletic potential?  Dreaming of a day when they outrun and outmanoeuvre their opponents with ease and confidence or take the lead with ease in their 100, 200 or 800m runs?

We've got an opportunity you won't want to miss!

This exclusive speed and agility workshop is tailor-made for parents looking to nurture their young athletes' talents. From expert guidance to a wealth of resources and a community of passionate parents, we've got everything you need for your child's athletic journey.
With our program, watch as your child's speed, agility, and confidence soar to new heights!

Are you unable to attend the clinic? Wait, don’t worry! You can still learn all about our Athletic High-Performance Academy Program and how we can support your child's athletic dreams.

Now here's the catch: we've got limited spots! With only 20 places available, you'll need to act fast to secure your child's place in this transformational program.

Don't let this opportunity slip away.  Contact our Coaching team of Certified Strength and Conditioning( ASCA) & Exercise Physiology Specialists (ESSA), on 0266995000 to reserve your spot NOW. 

Let's shape the future of your young athlete together!

#ChampionsClub #SpeedAndAgility #YouthAthletics  #youthperformance #Netball #TrackandField #Soccer #Football #Basketball #Hockey #Training #Confidence #Strength #Agility #JoinUs #TFWCOFFSCOAST
3 Everingham Place Coffs Harbour NSW 2450 Australia

02 6699 5000

02 6699 4000

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    Disclaimer: *Results may vary from person to person depending on lifestyle, diet and commitment to our program.
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