Instagram story viewer> @strongera.coaching> Posts

Tanya Faulkner | Online Fitness Coach

@strongera.coaching

1.6K

followers

1561

following

Helping women create strong, feminine physiques 💪✨
Evidence-based coaching for lasting results
Apply for coaching ↓

POSTS STORIES REELS TAGGED

🚨 You’re not going to like this, but if you want real results, you need to change your approach! 🚨

Meet my client Claire, a true inspiration who transformed her life by doing exactly that!

After overcoming eating disorders, we have built a healthy, properly fueled body designed for growth and strength.

Between busy nursing shifts, night shifts, and injuries that could have become excuses, she stayed dedicated and focused.

Instead of feeling defeated, she honed in on her “why,” and now she’s not just working out… she’s confidently checking herself out all around the gym! 😍

Here’s what she’s achieved:
✨ reduced food noise & increased confidence + knowledge around nutrition
✨ almost TRIPLED the size of her glutes in just 8 months
✨ a healthy, regulated body that performs well and is increasing in strength
✨ increased self - confidence that has flowed into other areas of her life
✨ maintained a lean physique while increasing muscle, and increasing calories
✨ a passion for her fitness journey - she’s a @musclenation athlete now!!!

We accomplished this through:

👉🏼 A structured training program focused on progressive overload, tailored specifically for her lifestyle and needs.
👉🏼 Ditching strict meal plans in favor of simple habit shifts that built her confidence around food without the stress.
👉🏼 Making daily steps non-negotiable (her dog Polo insists on it! 🐾)
👉🏼 Providing unwavering support during tough times, ensuring she never let excuses win.

For Claire, the journey was never really about the fitness… it was about rebuilding a strong, confident and happy individual who is living life to the fullest, and feeling sexy while she does it!

She has a new mindset of strength, resilience, and self love - which is what this is truly all about 🩷

If you’ve ever felt overwhelmed or stuck, just know that you’re not alone. Claire was once in your shoes, and now she’s thriving!

Comment “STRONG” below for your FREE discovery call with me and let’s start your incredible journey together!

.
.
.
.
.

#weightloss #fitnessmotivation #transformation #onlinecoach #womenshealthcoach by @strongera.coaching

46

11

3 months ago

Listen to that again, not your excuses 🩷

If a crackhead can find a way to get high when they’re broke, you can definitely find a way to invest in yourself and your goals.

Seriously don’t let the crackheads win.. win for yourself 💪🏼

.
.
.
.

#weightloss #fitnessmotivation #onlinecoach #gymmotivation #bodygoals by @strongera.coaching

73

11

11 days ago

Ever wondered how I BUILT my glutes to get that round, full shape? 🍑👀

Unfortunately girls… doing 47 random booty exercises you found on TikTok isn’t the secret to building a capital P 😂

If you want BIG, rounded glutes that actually POP under your gym shorts, jeans AND your favourite dress, you need to train them with intention.

These are some of my absolute FAVOURITES for maximising glute growth + building that full, rounded shape:

🍑 Cable kickbacks — abductor bias
One of my faves for targeting that upper/outer glute and building more of that rounded silhouette.

🍑 Barbell RDLs → straight into single-leg DB RDLs
The stretch on these is ELITE. Heavy bilateral work followed by unilateral work = your glutes will absolutely know about it

🍑 Seated abduction — leaning forward
Controlled reps, full range, no bouncing the entire stack around just for bragging rights, please!! 😂

🍑 Smith machine hip thrusts
Personally, these give me some of the BEST glute activation. Load them progressively, control every rep and prepare for the BURN.

🍑 Seated hamstring curls
Because well-developed hamstrings help create that beautiful glute-to-hamstring tie-in and complete the whole lower-body look.

BONUS: Finish with hyperextensions if you want a little extra work through that upper glute shelf 🍑✨

But here’s the part I really want you to understand:
The exercises aren’t magic. The PROGRAM is.

Exercise selection + execution + progressive overload + enough food/protein + actually sticking to the damn plan = glute growth.

So if you’re one of the girls who keeps saying “I just want to grow my glutes” but you walk into the gym and have absolutely no idea what you should be doing…

PROJECT HER starts October 12th 🩷

10 weeks of structured physique training designed to help you build your glutes, create that strong hourglass shape and actually KNOW what you’re doing in the gym - even AFTER the program ends.

Final spaces are remaining 🍑💅🏼

Hit the link in my bio to secure your spot and come build HER with us 💪🏼🍑

.
.
.
.

#gluteprogram #gluteworkout #onlinecoach #glutegains #gymworkoutforwomen by @strongera.coaching

45

6

14 days ago

You say you’ll do anything for results, but you can’t even do the bare minimum?

Your results will come from nailing the basics.

Track your calories, every day, consistently.
Train when you can’t be bothered.
Do your steps when you’re tired or “busy”.

If you don’t do these three bare minimum habits, nothing will last or stick.

.
.
.
.
.

#onlinecoach #gymmotivation #weightloss #fitnessmotivation #personaltrainer by @strongera.coaching

26

5

19 days ago

If you’ve been training for months but your body still looks the same… babe, we need to talk about progression. 👀

We should all know showing up to the gym is important, but, simply doing the workouts isn’t enough to keep changing your physique.

Your training NEEDS to have some kind of progressive overload to actually build your strength and physique - but adding more weight to the bar isn’t always the answer..

Progression can look like:

→ Increasing your reps
→ Improving your range of motion + control
→ Training closer to failure
→ Increasing load when you’re ready
→ Strategically adding volume
→ Getting stronger with better execution

The key to your results is having a program that actually gives you something to measure, track and progress.

Because babe, if you’re changing exercises every week, guessing your weights, doing whatever workout you saved from Instagram or just ticking off sessions without tracking your performance…

How do you know you’re actually getting better?

This is something I’m BIG on with my girls.

I don’t just want you to know what exercises to do.

I want you to understand WHY you’re doing them, HOW to progress them, and how to KEEP getting results without constantly feeling like you need to start over.

And that’s exactly what we’re doing inside PROJECT HER. 💗

10 weeks of structured, progressive physique training designed to help you build your glutes, shape your physique, get stronger AND finally understand how to train for the body you want.

This isn’t about smashing yourself for 10 weeks, getting a quick result and then having no fucking idea what to do next.

It’s about building the knowledge, habits + confidence to make your results actually last.

Build HER. Become HER. Learn how to stay HER.

PROJECT HER starts October 12.
Online + face-to-face options available.

Comment “HER” below for the details 👇🏼

.
.
.
.
.

#womensstrengthtraining #progressiveoverload #femalefitnesscoach #womensonlinecoach #strongwomen by @strongera.coaching

39

2

20 days ago

POV: proof that you can, in fact, have a full-time job AND still be a gym girlie with goals 🎀

Here’s a little 7–10am spend-the-morning-with-me before heading into work.

Coach check-in ✔️
movement ✔️
client coached ✔️
life admin ✔️
dog mum duties ✔️
meals packed ✔️

I’m busy. You’re busy. We’re all bloody busy 😂

But I refuse to let “busy” become the reason I stop doing the things that make me feel good, move me towards my goals and make me feel like me.

This isn’t my idea of an ideal morning, but it still ticked some boxes towards my goals.

You decide what deserves your time, so choose wisely 🫶🏼

.
.
.
.
.

#onlinecoach #gymgirl #fitnessmotivation #spendthemorningwithme #personaltrainer by @strongera.coaching

65

2

25 days ago

Girl, you already know who HER is.

She’s the version of you who stops saying “I’ll start Monday” and starts actually following through on her word 🎀

Not perfect. Not obsessed. Just intentional, consistent and finally doing the things she said she would.

You don’t wake up one day and magically become HER.
You build HER.

10 weeks. One mission.
PROJECT HER — October 12.

Early Bird entries are open, link in bio 💗

.
.
.
.

#onlinecoach #projecther #transformationcoach #weightlosscoach #fitnesscoachforwomen by @strongera.coaching

27

4

25 days ago

Home is where the heart is, and my heart will always be here 🫶🏼

There’s no feeling like leaving your home town to grow and chase your dream life, and return knowing you’re on your way.

Aus can’t beat the beaches here though 😅

.
.
.
.
.

#gymgirl #homesweethome #onlinecoach #beachvibe #coffeeoftheday by @strongera.coaching

49

3

a month ago

Blessed with the best team🫶🏼

@fmgshows_nz you’ve been a blast! Time for a few days at home to unwind with the fam ❤️

This weekend has been one to remember!

.
.
.
.
.

#fmgshows #onlinecoachforwomen #fmgshowsnz #auckland #gymgirl by @strongera.coaching

108

3

a month ago

Couldn’t miss the opportunity @fmgshows_nz

Excited to be a part of tomorrow with the @3dimensionz_fitness team, joining @hadi_fmg_pro on the coaching side, and cheering everyone from the sidelines 🫶🏼

Truly blessed to be here, bring on another epic show!

.
.
.
.
.

#onlinecoach #gymmotivation #fmgshows #gym #fmgnz by @strongera.coaching

20

0

a month ago

35

1

2 months ago

AfterPay Day is LIVE at Elite Supps 💌

Shop online or in-store @elitesuppssouthland to pick up your training essentials 💪🏼

From Thursday 13th - Sunday 16th August:

✨ up to 25% off ONLINE ONLY
✨ plus an extra 10% off with code STRONG10

Drop a comment below what you’re picking up 🩷 by @strongera.coaching

26

1

2 months ago