This community has evolved into Strength & Self. Same coach, deeper focus.
A space for people rebuilding consistency with training, reconnecting with their body, and developing confidence and self-trust without the all-or-nothing mindset.
28/08/2026
EMOM workouts that won’t break you,
but WILL progress fitness.
I love a good emom (every minute on the minute) but not because you can get some decent stimulus and work done with an emom, but because it’s an easily trackable and progressive way of improving your training.
I’ve included some easy, some not so easy workouts here.
Use them, progress them & if you want to know how to use them,
Send me a direct message 📨
3 ways we got Heather Down to progress in her front squat in the last 4 weeks.
Something, actually, more than always what I talk about is progression and progressive overload.
But this doesn’t mean we always add more load.
This can be through a change in rep scheme, tempo and percentage work.
Before 1:1 coaching Heather didn’t have much experience with barbell front squats, over the last few weeks we’ve worked through each of the above progressional overloads providing the outcome of increase strength, more confident in the movement and clearer movement pattern.
Try something different than just adding weight to your next exercise👊🏻
23/08/2026
Four books I would read again (and have read again) and what they taught me🤓
Some absolute golden gems from these reads that I take into my everyday life.
These reads aren’t only solely for my own personal use & development - but they allow me to relate to others inside and outside my business.
This is the part of the self within Strength & Self 🧠
What’s your favourite read? Let me know below 👇🏻
20/08/2026
You know me as the coach. But less so the human behind it all 🧍
So here’s a few things you probably don’t know..
Strength is the training. Self is everything else that walks in with you and that includes all of this.
Your turn: tell me something I wouldn’t know about you.
Nordic Curls.
The one exercise that if it isn’t in your program…
It’s time to start adding it in.
Start with a short rep scheme:
Example 3-5 reps for 3/4 sets.
Let me know when you try this exercise next and how it felt🤪
16/08/2026
5 habits that stop me overthinking (which I do a lot🫣🤯)
It’s never the training it’s always the overthinking around it.
Looking at my schedule on the day, pondering if or when I’ll train.
These habits help me remain consistent even on the days I am tired or have a lot of the plate.
These are small habits with big impact
15 second PB on a 2km row.
And a 3-rep max front squat PB.
From 57.5kg 65kg,
up 7.5kg. 🫡
What gets measured gets managed.
Two PBs in one retest day for Sarah, closing out our first 12 week block.
The focus for those 12 weeks was simple:
Build strength. Improve her erg capacity and efficiency.
Read along to find out how:
First:
We did a pre-screening and agreement
Before anything, we sat down and looked at where Sarah was and where she needed to be ahead of her Hyrox race in Melbourne later this year. We agreed on three things to build: an aerobic base through Z2 running, more efficient rowing, and stronger squat mechanics.
Testing week
We set the baseline.
3RM front squat and a 2km row time trial.
The 12 weeks
Then we built everything around those tests.
Rowing mechanics, session by session.
Squat pattern and front rack position.
Strength that wasn’t just more squatting. Unilateral work, lunges, sleds.
And recovery inside sessions, so she got the most out of every one.
Retest
Week 12, we ran it back. We reviewed the numbers together so Sarah could see the work she’d put in, set the paces, and sent it.
If you want your training built around a real goal like Sarah’s, send me a message and we’ll map it out👊🏻
11/08/2026
Most of us don’t need more.
We just need specifics.
These four workouts give you an insight into how you could structure your weeks training to get a balance of doing it all.
If you want your training built like this, and don’t know how or where to start.
DM me 📥