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steph

@stephb.strong

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Women’s Online Strength & Conditioning Coach
Powerlifting, Endurance & Lifestyle
Sports Nutritionist
Pre & Post Natal Certified
@stephhhynes

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this one got me 🥹

whe @natahliacard first came to me, her goal was to build a better relationship with food and her body.
she had stated that she’d spent majority of the last year in spurs of calorie deficits, eating anywhere from 12-1600 calories in a day and missing out on a tonne because of it.

my initial reaction, was let’s get this girl out of a deficit.
and so, we did!
Fast forward to now, a little bit of time at maintenance, a structured routine and now consuming 2000+ calories a day and we’re here.

Nat’s transformation is so much more than what she looks like, but how she shows up for herself. she can run, she can lift, she can consistently hit her protocols AND she’s a mama.

if you can think of any excuse on earth as to why you can’t do something, this girl has probably already lived it and still made it happen.

I am SO incredibly proud of your progress and I can not wait to see what more can do 🥹❤️ by @stephb.strong

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5 months ago

Emma 🫶🏼

my little powerlifter, turned runner, turned hybrid athlete 🤩
Emma came to me a little over 7 months ago with the goal to get back into training. At this stage, she was nursing an injury, training sporadically and without a structured routine in place.

We initially worked through some powerlifting specific training, re instating her routine by structuring her training days and giving her short term goals to work on.

Shortly after this, Em took a liking to more endurance focused training. So we made the switch.
We took her from 4x powerlifting specific sessions, to 3 strength based days & 3 weekly runs.

Emma is now in prep for her first hyrox AND first half marathon.
We went from not being able to run 3km, to doing 10km for funsies.

Seeing Em flourish in her new training has been the highlight of my experience coaching her, and I cannot wait to see what she does next 🥹 by @stephb.strong

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7 months ago

Meet Rachael ❤️

Rach came to me with the goal of body recomposition.
the idea behind this was that she wanted a clear approach to her nutrition, something that felt sustainable and cohesive with her training schedule.

In just over 5 weeks, we took her from point A to point B, with a subtle calorie deficit, increased movement protocols and a clear structure behind her daily routine.

Being a mum, Rach had every excuse under the sun to not follow through with our plan and take shortcuts out of it.
However, not once did she stray from our protocols, she remained head strong (even on nights with little to no sleep) and she continued to show up for herself through her training, daily movement and nutritional intake.

Our new focus puts Rach back at maintenance, with the goal to maintain her current body fat % to the best of our ability whilst increased muscle mass and overall strength 🫶🏽 by @stephb.strong

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7 months ago

training for performance will ALWAYS beat training to become the smallest version of yourself, and I will always stand by that ☺️

link in bio 💌 by @stephb.strong

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9 days ago

runners high achieved 💛

not many can say they’ve crossed a race finish line with their clients, but I definitely can 🥹😭

congratulations to all my girls that raced today, I’m so proud of all of you 💌
@jemae.freeman @oliviaaa.aaa.aa @jorjaaaa.r @soph.adamsx @rrachiesweeeney

@musclenation everything bra & tempo 3” shorts always! Stephb to save x by @stephb.strong

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a month ago

a HUGE coaching milestone for me this weekend.

I got the honour to prep my athletes for their races, and the opportunity to run with them & experience their day alongside them. 😭🤍

@karlyyym running a PB in her 5, 10, and 15km pace ALONGSIDE running an entire half marathon.

@oliviaaa.aaa.aa running her first 10km race after only 4 consistent running weeks.

@jorjaaaa.r running her first ever 5km, after coming back from a cruise and a health scare only weeks prior. heart conditions are no joke, and this was a massive milestone for her.

@jemae.freeman racing & pbing her 10km that she literally pb’d a few weeks ago.

nothing makes me prouder then seeing my team fuel their body for performance and push their limits beyond what they’d thought they could ever do.

my heart is EXPLODING 🤍 by @stephb.strong

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2 months ago

pov: you locked in. 🤍 by @stephb.strong

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4 months ago

not listening to a single person that makes a comment on your weight, food or appearance, hallelujah x by @stephb.strong

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6 months ago

meals I’ve eaten this week as a girl that doesn’t restrict, and eats to fuel PERFORMANCE 🤍

- steak bowls (rice/ potato)
- ravioli bolognese
- tacos!!!!

food does NOT need to be boring, and you are always deserving of it.

wearing @dfyne.official, size small Stephb10 to save ❤️ by @stephb.strong

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6 months ago

how I structure my training week as a strength athlete transitioning into an endurance athlete.

I say this all the time, but no matter what you do in the realm of fitness, strength and muscle mass are the foundation of EVERYTHING.
the main priority for myself and my clients is that we ensure that we’re working towards managing fatigue, injury prevention and maintaining strength and mobility across a balanced training regime. by @stephb.strong

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6 months ago

so if you were wondering, no you are probably NOT eating enough and that’s why you’re not getting faster, fitter or stronger.

wearing the new @musclenation crop in size small, Stephb saves you 🤍 by @stephb.strong

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6 months ago

it’s not that you can’t sumo deadlift, it’s that you don’t know how to, so let me break it down 🫶🏼

there are 3 parts to your sumo deadlift

part one, is your starting position.
this will set you up for the lift, and will dictate how your mechanics maintain across point a > b.
we want to ensure our chest is high, and our knees are travelling out over our toes to allow room for the hips to move.

part 2, is your knees.
contrary to what you’d think, your knees are the first to lock our prior to your hips. if your knees aren’t locked out, it’ll be a lot harder to lock the hips and complete the lift.

part 3 is the final lock out.
by this point, your chest is high, your knees are locked and we want to finish the movement by driving our hips forward and maintaining our pelvis stacked over our ribcage to initiate a safe and effective decent ☺️ by @stephb.strong

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6 months ago