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Why Strongman is for you
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Strongman training captured my imagination when I was a kid when it was aired on the Wide World of Sports on a Sunday. I’d watch the strongest men from nations around the world challenge each other in super human feats of strength and sheer will. These impressive men and women would face off across many events where they would compete for the title of World’s Strongest Man / Woman, appearing like Nordic giants or lost Gods from an ancient mythology. Little did I know that these impressions of strength and willpower would influence me for the rest of my life!
Fast forward a little and here we are in 2017, strongman training is becoming more and more popular in gyms across the world as a training mode which elicits exceptional results in both men and women.
What makes this training mode stand out from normal strength & conditioning or hypertrophy training? Why has the popularity of strongman/woman taken off around the world and more importantly, why should you be including this in your weekly training?
Most people simply reply “it makes you strong!” but there is so much more to this mode of training than the mammoth Nordic giants will let on. One of the most significant differences between traditional strength training and strongman is the tools and the movement. More traditional forms of strength and hypertrophy training tend to be static, unilateral, muscle specific in single plans of movement, utilise machines, barbells and dumbbells. Whereas strongman is all about moving odd and challenging objects, through multiple planes, often with compound movements, through gravity (not just against it), and with near maximal weight or volume.
Where a weight lifter or body builder will lift barbells, dumbbells and rep out on pin-loaded machines, a strongman session will see you flip tyres, swing sledgehammers, carry sandbags, kegs, atlas stones and truck axels (sometimes with wheel and tyres attached). Where you may find many gym goers work individual or specific muscle groups to get them stronger, our strongmen and women are recruiting their whole body with compound movements, maximal time under tension and distance travelled.
History of Strongman
Strongman training is nothing new with feats of strength being recoded throughout history, however in the early 19th Century the first Strongmen who resemble what we do today, would perform various feats of strength such as pressing variations, supporting large amounts of weight held overhead at arm’s length, steel bending, chain breaking, animal carrying and more! Large amounts of wrist, hand, and tendon strength were required for these feats, as well as amazing core strength.
By the late 19th century the strongman was becoming common place internationally. Feats of strength would also be an integral part of the first Olympic games. There was quite a bit of money to be made for professional strongmen, who made their living giving demonstrations of strength at country fairs and town theatres. One of the most famous of these strongmen used the stage name Eugene Sandow. Born in 1876, he first gained recognition by repeatedly breaking “test your strength machines” with brute strength.
He achieved international fame in 1889 and by the Chicago World’s fair in 1893, he was making between $1500 and $3500 per week performing feats of strength like carrying a pony over his shoulder, and picking up a barbell with people inside. There were even women involved, most notable Sandwina, claimed to be “The Strongest and Most Beautiful Woman in the World.” Performing for the Ringling Bros. Circus, she bent rods, straightened horseshoes, carried 600 lb cannon on her shoulders, and lifted her 160 lb husband over her head with one hand. Her arrival caused many strongman to sneak out of town.
Who benefits most?
Surprisingly, in the battle of the sexes between men and women to gain the most benefit from this type of training, women win, with women over thirty and those who are menopausal gaining the greatest benefits of all. This has seen a dramatic increase in the numbers of women training strongman style for wellness and in competitions.
The name isn’t the only reason this training makes people strong. It has been well documented that strongman training is extremely effective as a training mode because of its nature of multijoint movements that incorporate large muscle groups and impose a substantial amount of neuromuscular stress. The result of these activities is the release of three times as much testosterone, growth hormone and other acute endocrine responses. This ramps up muscle growth, neurological development (from more neural firing to better proprioception).
Due to the increased lean muscle growth coupled with increased “beta 2” fat receptor stimulation, the body is primed to better breakdown and release stubborn stored body fat as a fuel source. Yes, you get supercharged fat loss from strongman training, and it doesn’t end there. You will also experience improvements to bone density, blood pressure, cardiac health and injury prevention.
Did you know that grip strength (a major component in this training mode), and pinch strength have been shown through a number of studies to strongly correlate with longevity. The better you can make your grip, the better chance you have at living longer! Common sense right, stronger grip means no more falling off cliffs, buildings, or dropping heavy things on your feet, right? Not to mention the general volume and types of activity you need to undertake to attain superior grip strength (lifting and holding heavy things – strongman training!).
Probably the least recognised, yet biggest draw card for participation in strongman/women training is the fun people have. Combine this with the empowerment from lifting strange objects while people cheer you on, the sense of comradery and achievement from overcoming mental and physical barriers you never believed possible has an intoxicatingly addictive effect. Community is a powerful health influencer and why we believe so strongly in it as part of our facility.
How often should you train Strongman?
This style of training is something you should try to include at least once a week or include strongman movements into your regular training sessions to add a little extra stimulus. It has physiological and mental health benefits, social benefits, and directly transfers to real world functionality!
You will never make two trips from the car with the shopping again! You might not need a jack to lift the car and change a tyre! And you’ll never need to get someone else to open a jar for you again! Not to mention the health benefits and way you’ll look!
For any athletes, strongman training will directly improve strength and stability in contact sports, grappling, power sports, fighting sports, and throwing sports, which is why you may find many traditional strongman exercises in athletic performance training, such as loaded carries, sled push and pull, deadlift and overhead throws.
If you want to know more, or give strongman/women training a try, or join our Strongman Club for training and competitions, get in touch and we will happily help you get started.
Author: Coach Vaughan
(Master Coach)
Posted by admin
Happy 21st Birthday Immy! 🥳🥳🥳
Hope it`s as awesome as you, legend!
There was a before…
And there was most definitely an after. 😅🔥
Before the sun was up, before the Christmas chaos kicks in, this crew showed up. 💪
Sleepy eyes, a few yawns, a couple of “what are we even doing here?” faces—but also that cheeky grin from Simo like she already knew she was about to smash it. 😏
Greenie was on fire. 🔥
Rod was moving like a man on a mission. 🚀
Kev? He quietly went about his business like the legend he is. 🏆
Jess and Andy threw down like it was a Friday night, not a Tuesday morning. 🥊
And Immy and Anita? Absolute pocket rockets, as usual. ⚡️
It was sweaty. It was loud. It was a little bit chaotic. 🥵
But mostly—it was magic, and fun. ✨
This morning wasn’t just a workout.
It was a reminder of what we’ve built and that the lads can`t dance out a glute finisher .. 🎶🎵 "Nutbush" anyone?
A mix of ages, bodies, and backgrounds—coming together to move, laugh, and push each other just that little bit further.
There’s something special about this crew.
Something that goes beyond burpees, sprints and sit-outs.
It’s familia! 👨👩👧👦💛🖤
The kind that shows up for the 6:30am grind and leaves better—for themselves and for each other.
What a way to wrap up pre-Christmas 2025. 🎄🎉
Same time next year?
(Actually, nah—let’s be real, we’ll see you back in on the 29th for a cracker. 😉)
#630Crew #FitFamVibes #CommunityStrength #PreChristmasSweat #LegendsOnly #MetConMadness #EarlyMorningCrew #NotJustAGym #RealPeopleRealResults #FitOver35 #FamOverFads #TFWForLife
#StrongStartStrongFinish #TFWCoffsCoast #TrainingForWarrors
💪✨Let’s kick off December the right way.
No extremes.
No all-or-nothing mindset.
Just consistent, intentional habits that make you feel strong, steady, and capable. This month can either build momentum or drain it — you get to choose the pace.
We still have 31 days in which to be awesome in 2025! 😎
Let`s get it done, HALLUSSA!!
#DecemberStrong #FitnessLifestyle #FinishStrong #TrainingForWarriors
#Coffs #personalisedsmallgrouptraining #thedojo #tfwcoffscoast #bestgymincoffs #coffsfitness #teamworkmakesthedreamwork #coffsspecialsitrainingteam #TFW
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 - 𝗗𝗔𝗬 𝟮𝟳
𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗲𝗻𝗱 & 𝗣𝗮𝗿𝘁𝘆 𝗦𝗲𝗮𝘀𝗼𝗻 𝗚𝘂𝗮𝗿𝗱𝗿𝗮𝗶𝗹 🛡️🎄🔥
Weekends don’t ruin progress — lack of structure does.
And now that the Christmas party season has officially kicked in, the stakes are even higher.
It’s not the celebrations that undo your hard work… it’s the unplanned hours between them.
Most people enter December saying: “I’ll fix it in January.”
That mindset is exactly how progress disappears.
Not us. Not this year. 💛🖤
When routines fade, calories creep in through grazing, drinks, social food, “treats,” skipped meals, and long stretches without proper nourishment.
And at parties?
People often overeat because they’re under-fuelled, under-hydrated, or trying to “save calories” all day — which backfires every time (yes, we see you folk).
𝗬𝗼𝘂𝗿 𝗷𝗼𝗯 𝗻𝗼𝘄:
Install one strong guardrail so you walk into every event grounded, calm, & in control.
🎯 𝗬𝗼𝘂𝗿 𝗧𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗔𝗱𝘃𝗮𝗻𝘁𝗮𝗴𝗲 𝗧𝗵𝗶𝘀 𝗦𝗲𝗮𝘀𝗼𝗻
✅ High protein before you go — stops grazing & mindless picking
✅ Hydrate well — alcohol + dehydration = hunger disasters
✅ Choose proper meals instead of grazing
✅ Do 30 mins of movement or a pre-breakfast walk
✅ Don’t turn one event into a 48-hour blowout
✅ Protect your non-party hours — that’s where results live
You deserve the fun — just not the fallout.
December doesn’t have to derail you. Handled well, you’ll hit January miles ahead of everyone else still “recovering” from the silly season. 🎄💪🔥
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻
𝗦𝗔𝗩𝗘 𝗜𝗧: 🍽️ Eat a proper, high-protein meal before your Christmas event — no skipping, no “saving calories.” This alone can prevent hundreds of calories of party grazing.
𝗕𝗨𝗥𝗡 𝗜𝗧: 🚶♀️☀️ Take a crisp 20–25 minute walk (ideally before breakfast). Mood up. Stress down. Cravings controlled.
🧠 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗦𝗻𝗮𝗽𝘀𝗵𝗼𝘁
Research by Racette et al. (2014) shows people consume significantly more calories on weekends than on weekdays — especially when structure drops.
#SillySeason #partyseason #SurvivingPartyseason #HolidayExercise #HolidayNutrition #HolidayHealthHabits #
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘
𝗗𝗔𝗬 𝟮𝟲 – 𝗧𝗵𝗲 𝗛𝗶𝗴𝗵-𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗣𝘂𝘀𝗵 🍳💥
By Day 26 of any new clean eating or exercise regime, the cracks normally show — energy dips, hunger ramps up, cravings sneak in, and discipline feels harder 🔋😫.
But there’s one tool that can stabilise all of it: PROTEIN.
We could go on and on about protein and all it does, but that`s a really long conversation, so for today, we will keep it brief.
🧠 𝗦𝗰𝗶𝗲𝗻𝗰𝗲
Protein doesn’t just keep you full — it supports your natural fullness system by boosting GLP-1, the hormone that helps regulate appetite. GLP-1 has been in the spotlight lately, but you don’t need a trend to benefit — you just need protein.
Protein actively supports fat loss, energy, muscle retention, hormone balance, and blood sugar control — all the things an over-35 body needs to stay consistent 💪🔥 - or any aged body for that matter.
When you eat enough protein:
👉 cravings drop
👉 energy rises
👉 blood sugar steadies
👉 snacking reduces
👉 metabolism stays higher
👉 willpower lasts longer
And the biggest win?
Protein at breakfast changes the entire trajectory of your day.
Start strong → eat strong → finish strong.
A high-protein breakfast prevents the classic 10am crash that drives people towards muffins, biscuits, oversized coffees, or “just something to get me through.”
This alone can save or burn 200–400 calories without any extra effort.
Today is about putting protein front and centre.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: 🍳 Swap your usual breakfast for a high-protein alternative:
🚩Eggs (any style)
🚩Greek or high protein yoghurt with berries
🚩Protein smoothie
🚩Cottage cheese & fruit
🚩Tofu or bean scramble
This one shift reduces mid-morning hunger & prevents unnecessary snacking.
𝗕𝗨𝗥𝗡 𝗜𝗧: 💥 Add a 10-minute upper-body circuit:
🔥 10–12 push-ups
🔥 12 rows (bands or dumbbells)
🔥 20 shoulder taps
🔥 Rest 30 sec
Repeat 3–4 rounds
𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 = 𝗵𝗶𝗴𝗵𝗲𝗿 𝗱𝗮𝗶𝗹𝘆 𝗯𝘂𝗿𝗻.
#ProteinFirst #AppetiteScience #HormoneHealth #Over35Fitness #MenOver40 #WomenOver40 #TFWCoffsCoast #TrainingForWarrior
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘
⚔️𝗧𝗵𝗲 𝗠𝗶𝗻𝗱𝗹𝗲𝘀𝘀 𝗠𝗶𝗻𝘂𝘁𝗲𝘀 𝗥𝗲𝗺𝗶𝗻𝗱𝗲𝗿 📱
The most dangerous calories are the ones you don’t notice.
Late-night scrolling, TV, tiredness — all lead to mindless eating 🍫📺. So do something physical at home before retiring with the phone or iPad.
These aren’t hunger calories; they’re habit calories. Tonight, protect the mindless minutes. Close the kitchen, put your phone down, and choose rest instead of snacks.
If you have a kitchen you can walk through or can choose to walk past; don`t do it, don`t go there, go another way around or past.
Often we see the kitchen, the fridge, or hear someone in the pantry, etc, and our mind instantly goes there, and our brain expects to feed us. So avoid it!
There`s much more to the science of this, but that`s the abridged version, and we will go down the Leptin and Ghrelin rabbit hole in another post
Remember: Discipline now = confidence and goals reached tomorrow.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Kitchen closed after dinner — no grazing 🚪🍽️.
𝗕𝗨𝗥𝗡 𝗜𝗧: 10 minutes of 𝗘𝗡𝗘𝗥𝗚𝗘𝗧𝗜𝗖 𝗠𝗢𝗩𝗘𝗠𝗘𝗡𝗧 𝗟𝗜𝗞𝗘 𝗛𝗢𝗨𝗦𝗘𝗪𝗢𝗥𝗞, before touching your phone 🏃♂️📱.
🧠 Science Snapshot:
Research summary by Boggs et al. (2022) shows that increased screen time is linked to higher snacking and energy intake.
#MindlessEating # NutritonHabitForFatloss #LessScrolling #BoomerLife #ActiveLiving#Over40Training #BusyLife #HealthyLife #200CalorieSacrifice #fFitForMyKids #TFWCoffsCoast #TrainingForWarriors
𝗧𝗛𝗘 𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 -𝗗𝗔𝗬 𝟮𝟰
⚔️ 𝗧𝗵𝗲 𝗦𝘁𝗿𝗲𝘀𝘀 𝗕𝗿𝗲𝗮𝗸 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 🧠
Stress is one of the biggest silent calorie traps — especially for busy over-40 bodies juggling work, deadlines, family, fatigue, and constant decision-making 😣📅.
When stress rises, your brain flips into survival mode ⚠️.
That’s when cravings hit hard: sugar 🍫, salt 🧂, crunch 🍟, quick comfort 🧁 — anything fast.
You’re not hungry… you’re overwhelmed.
And here’s the catch 👇
A stressed brain can quietly add 200+ calories in under 3 minutes. A biscuit here 🍪… a handful of nuts there 🥜… a few crackers… a rushed “treat” on the way home.
It all adds up — fast ⏱️.
Today is NOT about perfection.
It’s about breaking the stress → snack cycle before it hijacks your day 🔄🔥.
Instead of eating through your emotions, you’re going to pause, step out, breathe, and reset your nervous system 🌿😮💨.
Just 2–3 minutes is enough to bring your logical brain back online and stop an automatic 200-calorie detour.
Small pause.
Big difference.
Real control 💪.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Before you grab a snack under stress, step outside for 3 minutes 🌤️🚶♀️.
Feel the air. Breathe. Reset 😮💨.
Your body will tell you whether it’s hunger or just emotional noise.
𝗕𝗨𝗥𝗡 𝗜𝗧: Do a brisk 10–12 minute walk during lunch or after work 🚶♂️💨 — enough to lift your heart rate and lower cortisol.
Quick, effective, mood-shifting.
⭐ 𝗘𝘅𝘁𝗿𝗮 𝗾𝘂𝗶𝗰𝗸 𝗿𝗲𝘀𝗲𝘁𝘀 (𝗳𝗼𝗿 𝘁𝗶𝗺𝗲-𝗽𝗼𝗼𝗿 𝗱𝗮𝘆𝘀):
• 8 deep belly breaths (1 minute) 😮💨
• 20 squats + 20 wall push-ups 💪
• Sit in the sun for 60 seconds to decompress ☀️
• Stretch your upper back & chest to release tension 🧘♀️
Everything counts.
🧠 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗦𝗻𝗮𝗽𝘀𝗵𝗼𝘁:
A systematic review by Sinha (2018) found that psychological stress increases cravings for high-calorie, high-fat “comfort foods” — and weakens appetite control and decision-making circuits in the brain.
#StressEatingSupport #MindestReset #ReduceStress #LifeBalance #MindfulMoments #Over40Health #HormoneAware #BusyLife #HealthyLife #SmallChangesBigResults #tfw
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚E
⚔️ 𝗧𝗵𝗲 𝗦𝗻𝗮𝗰𝗸 𝗦𝘄𝗮𝗽 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆 🔄
Snacking isn’t the enemy — 𝗠𝗜𝗡𝗗𝗟𝗘𝗦𝗦 snacking is 🍪.
Most overeating happens between meals, not during them.
A handful becomes two… and suddenly you’ve hit 200 calories you didn’t plan for.
Today is about swapping, not starving.
Choose snacks that keep you fuller for longer, stabilise blood sugar, and stop the 3pm crash.
High-protein, high-fibre, calcium-rich options do exactly that 🍎🥛.
🧠 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗦𝗻𝗮𝗽𝘀𝗵𝗼𝘁:
🚩A systematic review by Clark & Slavin (2013) found fibre-rich foods boost fullness and reduce how much people eat later.
🚩meta-analysis by Dhillon et al. (2016) shows higher-protein intake increases satiety and helps reduce calorie intake naturally.
🚩A review of 22 studies by Sayon-Orea et al. (2017) found regular yoghurt consumption is linked with lower weight, smaller waists, and less long-term weight gain.
When your snacks work for you instead of against you, you naturally eat less — without even trying.
That’s the power of a smart swap.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Swap your usual afternoon snack for Greek yoghurt, fruit, cottage cheese, boiled eggs, edamame, hummus + veg, or a high-protein yoghurt cup 🍓.
𝗕𝗨𝗥𝗡 𝗜𝗧: 3 rounds of 15 squats, 10 push-ups, and a 30-sec plank 💪.
#SnackSmarter #SmartSwaps #HealthySnacks #Nutritious Snacks #HealthyEating #NutritionTips #Over40Training #BusyLifeHealthyLife #MenOver40Fitness #WomenOver40Strength #SmallChangesBigResults #TFWCoffsCoast #TraininForWarriors #CoffsFitness
