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LIONESS PERFORMANCE | Strength for Women

@lionessperformance

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Helping women become the strongest version of themselves 👑 Small Group • 1:1 • Online Coaching. 📍HQ Berwick, Vic

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Prepping all the 5th birthday celebrations for December has me feeling a little sentimental 🥲 we’re coming up to 5 years of HQ. 7 years of Lioness. 10+ years of coaching. And a dream I’ve had since I was 14. Over the past few months, I’ve caught myself saying, “This has been the most enjoyable year yet.” & I reallly mean it. Every year has brought me something to love. I’ve genuinely loved 95% of this journey… any business owner claiming 100% is having you on 😂

To still be finding more enjoyment in something I’ve been building for this long feels very comforting. Very exciting.  
V proud. V grateful. V fkn keen to celebrate with you all in the coming months. Thank you ALLL for being here. Whether you’ve been here from the beginning or only just found us, you’re part of something that means a whole lot to me. Something that gets me out of bed each day, pushes me to be better, and makes me want to keep building something better for all of us.

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Just checking xx

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From a 43 year old strength coach who started lifting heavy weights at 35 and has more muscle mass than ever.
5 exercises I’ll never stop doing as I get older.

So many variations of these so they can be performed by anyone at any fitness level.

#perimenopause #womenwholift #strengthtraining #aging #femalefitness

Absolute powerhouse exercise. Builds strength everywhere.

Want to avoid that “waddle” you see? Glute strength will do it.

Up and down, from the couch, from the loo, from the bed. Squats have got your back, literally.

Core and shoulders so you can still reach for stuff and avoid falls. Keep pressing over your head.

Strong upper back to keep you standing straight and tall, no room for hunch backs over here.

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Now this is not a post to toot my own horn, but I’m sharing it in hopes that it inspires at least one of you to continue showing up for yourself through whatever it is life might be throwing your way.

6+ years ago so much of my relationship with training revolved around how I looked. How lean I could get, how small I could be & what I could change about myself.

And while I’m so proud of the physical progress I’ve made since then, I think the thing I’m most grateful for is how much my perspective has changed.

Because somewhere along the way, training became less about what I looked like and more about what I could DO.

And fuck what a difference that’s made.

Not just to my body, but to my confidence, my friendships, my mindset, my career and the way I show up for myself in every aspect of my life.

And don’t get me wrong, I still have moments where I get caught up in wanting more.
Wanting to be stronger, fitter, faster, leaner. Sometimes I’m so focused on the next goal that I forget to appreciate everything I’ve already achieved.

But I’m learning that you’re allowed to be proud of where you are and still be hungry for more - they can coexist.

I don’t think I’ll ever stop wanting to challenge myself.
I just want to make sure I never lose sight of how far I’ve already come in the process.

Because when I look at these photos, I don’t just see 6 years of muscle growth.

I see 6 years of choosing to show up for myself, of learning what I’m capable of & of becoming someone that younger me would’ve been so bloody proud of.

The biggest transformation wasn’t my body. It was how much bigger my world became when I stopped trying to make myself smaller 🥹

And the best part is I genuinely feel like I’m only just getting started 🩷

#WomenWhoLift #HybridAthlete #StrengthTraining #FitnessJourney #StrongWomen

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8 WEEKS OUT. 56 DAYS TO GO 👀🔥

And can we talk about the absolute CHAOS that happens when people forget how to pace themselves the second a workout starts? 😂

Because I swear you can spend months building your fitness, improving your running, getting stronger and then throw half of it out the window because you decided to absolutely SEND IT in the first 5 minutes.

We’ve all been there.

You feel fresh. The adrenaline kicks in. Everyone around you is moving fast. And suddenly the pace you KNOW you probably shouldn’t be holding feels like a fkn fantastic idea.

Until it doesn’t 🫠

Here’s something I really want you to understand:
Being fitter doesn’t automatically mean you’re better at pacing.

That’s a skill you have to practise.
And the best time to practise it isn’t on race day. It’s NOW.

It’s learning how to settle into a run without getting carried away.
It’s knowing what a sustainable effort feels like on the ergs.
It’s getting comfortable transitioning from a station back into running without completely losing your shit.
And it’s understanding that sometimes holding back a LITTLE early on means you’ve got a whole lot more to give later.

Your goal isn’t to win the first kilometre.
Your goal is to put together the strongest overall performance you can.

So over these next eight weeks, I want you to stop thinking about each run and station as its own little competition.

Start thinking about how they all work TOGETHER.

Because that changes how you train.
And it sure as shit changes how you race 🔥

56 DAYS. LOTS OF WORK STILL TO DO.

But plenty of time to get really fkn good at using the fitness you’re building.

Save this one and give the pacing drill a crack in your next session! 🩷

#HybridTraining #RaceDayPreparation #HybridPerformance #RunningPacing #BuildingPowerfulWomen

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I don’t think I’ll ever take for granted how lucky I am to do what I do 🥹

Coaching has genuinely changed my life in more ways than I could’ve imagined.

It’s pushed me out of my comfort zone, challenged me, taught me SO much about myself and helped me grow into a person I’m really fucking proud of.

But the best part will always be getting to watch other people experience that same growth.

And I’m not just talking about getting stronger in the gym or seeing physical changes.

I’m talking about watching someone go from doubting themselves to backing themselves.
Watching their confidence grow, their relationship with food improve, their mindset shift and seeing them start doing things they never thought they were capable of 🥲

Getting to be even a small part of that is something I’ll never take lightly.

I get to meet some pretty incredible humans, hear their stories, celebrate their wins and be someone they can lean on through the not so good days too.

And somewhere along the way, they’ve all taught me just as much as I’ve taught them.

Very fkn grateful that this is my job.

Love my little corner of the world x 🤍

#OnlineStrengthCoach #WomenWhoLift #MoreThanFitness #FemaleStrengthCoach #FitnessJourney

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@becpotalej always my No.1

Big dawg squats come when you act like a big dawg for ALL of your squats not just the hard ones…
Technique is so important to improve strength and reduce injury risk…
So, when us coaches are nagging you about depth, knees out, bracing, slowing down and breathing properly, we are doing it from a place of love…
We want you to be the best you can be, injury free!

#womenwholift #strengthcoach #womenswellness #squat #femalefitness

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Often when people start benching, they cut the rep short and stop before the bar reaches their chest. There’s this little fear that if you come all the way down, you’ll get squished and not make it out alive 😂

A simple cue: think “chest to bar.” Keep your chest proud and think about bringing it up to meet the bar as you lower.

This can help stop you from deflating and sinking into the bench as the set goes on, losing that steady shoulder position and turning those final reps into a bit of a mess. It can also stop that icky shoulder pain you may be getting in ya bench 😝

Simple but effective, fellow bench girlies xx

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Me and pull ups🤞

📸 @becpotalej
📍 @lionessperformance

#lionessperformance #athlete #powerlifter #pullups

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If you’re asking your body to lift heavier, run further and keep showing up - then give it something to work with 🫶🏼

Fuelling your training gives you energy to put into the session.
Carbs help power the work, especially when the intensity picks up, while eating enough across the day supports recovery and adaptation.

Let’s be real, the goal is to actually benefit from all that effort you’re putting in.

If you’re starting sessions hungry, feeling flat halfway through or struggling to hold your usual pace/intensity, have a look at when you last ate. Food might be one piece of that puzzle.

And no, you don’t need a perfectly timed meal or an expensive pre-workout stack. Sometimes it’s toast and jam. Sometimes it’s a banana on the way to your 5:30am session.
Choose something that suits the time you’ve got and sits well in your stomach.

For longer or harder sessions, plan your fuel beforehand - and for longer efforts, carbs during training can help too.

What you eat before training matters, but that little snack still needs a whole day of adequate food behind it.

You don’t have to earn your food through exercise.
You’re allowed to eat to support the things you want your body to do 🩷

Save this for your next session & send it to your mate who runs on coffee and vibes x

#FuelYourTraining #WomensStrengthTraining #HybridTraining #RunningNutrition #FuelToPerform

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I loveee that the gym is such a happy place for so many people. But I think the joyous side of it all, especially on socials, can make it feel a little lonely when it doesn’t “feel good” for you.

For many people, it really doesn’t. The endorphins don’t always show up through the pain, the discomfort, or the reality that your body isn’t as capable or strong as you hoped it would be, or as it once was.

The gym can be an intimidating and confronting place, too. And seeing everyone else seemingly love it can make you wonder what you’re missing.

So I just wanted to remind you: if you’re not someone who loves the gym, but you’re still getting it done, you’re not alone. You don’t have to love every minute for your effort to count.

I’m proud of you 🤍

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The @australianstrengthcoach fixed my squats!

🏋🏽‍♀️ Low bar - This helps achieve more glute activation, making a stronger squat!

👟 Heels out & ↔️ Knees externally rotated - To make room for my hips to sink into my squat!

Im so grateful for this opportunity to learn from one of the best. I’m always excited to learn and grow, in the hopes of becoming a better and more knowledgeable coach💪🏽

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