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Em | Ya Mum's Online Strength Coach

@yamumscoach

1.5K

followers

1080

following

📝 Coaching | Programs | Nutrition
👋 I Coach Real Life Stuff + Ya Mum 😉
💎 Building Strong AF Humans since 2016
🏔 @itsthecobbs
🏠 @theempirebodyshop

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You already know how it goes right?
You're run off your feet, tired, overcommitted + the idea of making ONE. MORE. DECISION.... is enough to make you go Cray!

That's why I created an al-Budget* Family Meal Prep Guide for a family of 5 on a $100 budget - full of our own family's OG recipes + Go-Tos 🥰

If you know me, I've been doing this a VERY long time + helping humans create sustainable + positive changes in their day to day life, is my Jam!

I'm going to launch it this weekend + I'd love to see how this makes the difference I dreamt it would.

This is the starting point if you’re overwhelmed and don’t know your way around a kitchen.

✅️ Simple ingredients, not 20,000.
✅️ Shopping list done.
✅️ Grab-and-go meals ready so you’re not inventing dinner at 6pm.
✅️ Macro estimates in there if you actually care.

Comment GUIDE and I’ll send the link to be on our MVP list to have this dropped in your inbox first - FREE

*Thanks to the unsung hero @aldiaustralia - this price point was made possible 😉

#gym
#food
#fypシ❤️💞❤️
#coach
#strong by @yamumscoach

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49

2 months ago

Make it make sense though 🤷‍♀️
No shade from me, but I see the shade you be throwin' 🤣

My Ted Talk 👇
Some parents will often ban or heavily restrict the gym for kids/teens with lines like “uncontrolled environment,” “too dangerous,” or “they’ll hurt themselves with the weights.”

Then the same parents will enthusiastically sign them up for team sports; full-contact rugby/league, soccer with slide tackles, basketball with constant physical battles (IYKYK) or even combat sports, where the injury rates, especially soft-tissue + head injuries, are frequently higher.
This environment is far less controllable once the whistle blows on a field with kids still learning how to "Safely" play their given sport.

But Em!
“Team sports have coaches watching"
True, but a decent gym with a competent Coach or even a well-run youth strength program also has supervision.

“Weights stunt growth / are dangerous"
This one is mostly outdated folklore at this point for properly programmed lifting.
The data on resistance training in adolescents is solid when form and load are managed.
Meanwhile, ACL tears, concussions + growth-plate issues from collision/landing etc in team sports are well-documented, common + widely normalised.

The real drivers here are cultural + social more than pure safety logic.

Team sports are framed as character-building, social, “normal kid stuff" where lifting is still framed by a lot of people as either vanity or something that belongs to older teens/adults.

None of this means team sports are bad or that every kid in a gym should be maxing out.
It just means the selective safety concern is often less about actual risk management + more about which activity feels culturally acceptable.

Both can be done safely or recklessly depending on the coaching, the application + the kid.

Either way, we hope to shift that culture to encourage more kids to learn how incredibly strong their bodies + minds actually are + how beneficial it is for non-team sport kiddos 👊

📝 1 on 1 Coaching | Programming
🔑 Link in Bio
🏠 @theempirebodyshop
💎 Women | Juniors | Masters
💎 Complex Injuries | NDIS
💎 Strength Sport

#kids #gym #strong #fypシ❤️💞❤️ by @yamumscoach

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14

2 months ago

Junior Squad Episode 13 > Everything Brain, Hormone + well, Puberty came up too 🤷‍♀️ (Part 1)

It is mind blowing these kiddos (+ their folks) trust me enough to openly discuss topics that create discomfort for most people.

It truly is a privilege I don't think alot of Coaches get the opportunity to experience, it's 100% the best "job" I'll ever have outside of being a Mum.

We spoke about important hormones like Dopamine, Serotonin, Cortisol + Oxytocin - and ways we can keep ourselves grounded in a fast-tech world.

With so much brain rot online, social media addictions + a loss of daily human connection, our Squad restores my faith in humanity!

The world will be an epic place in their hands 👏👏

✨️ This is your reminder to touch base with your Kiddos before another big week flies by✨️

Yelled again 🤣 ... Coaches - if you want to get your own Junior Squad launched for your Tribe's kiddos, DM me 🙋‍♀️

New socks + my own tee from the 1 + only @genthreads

📝 1 on 1 Coaching | Programming
🔑 Link in Bio
🏠 @theempirebodyshop
💎 Women | Juniors | Masters
💎 Complex Injuries | NDIS
💎 Strength Sport Noobs

Get Strong or Carry On ✌️

#gym
#trainhard
#fyp
#kids
#strong by @yamumscoach

3

11

2 months ago

It’s been a BUSY few weeks for the gym & our members!
…So here’s a little photo dump 📸📸

#gym #photodump #community #goldcoastgym taken in Gold Coast, Queensland by @yamumscoach

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5

17 hours ago

Come Squad with Me 👋
Our Junior Squad is hitting @cocos_gym for LDS and it happens to be on my favourite holiday of the year - HALLOWEEN.
You should definitely come down to watch, so many of our Squad are competing too!

I haven't posted in a while but I promise I have been working, today at Squad I hit a new Deadlift PB of 52.5kg (+12.5kg) which is exciting because I really want to hit 60kg at LDS. We shall see!

You better believe I've already got my costume ready, Mum doesn't like it but I'll let you tell me what you think later 🤣

Huge thankyou to @_ari3lle and @coco_strongman who for the 2nd year in a row, are giving us Juniors a chance to compete! Please know how much we appreciate you for making room for us kids 💚

Huge Thanks to my Sponsor @strengthsmithau for always making sure I get to compete and have everything I need to do the thing (as Coach says)

Let's OG Team! 5 weeks out Baby!

🏠 @theempirebodyshop
👑 @strengthsmithau
📝 @yamumscoach
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#strongman
#strong
#gym
#fypppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppp by @yamumscoach

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20

24 days ago

Fridge look like a dumpster?
This is your reminder to get stuck in 👊

Meal prep isn’t about your fridge looking like a Pinterest board. It’s about setting yourself up with grab + go options for the days you already know you’ll be busy + tired.

If you want meal prep that actually works for real people with real lives, start at the beginning.

Planning the week’s menu and shopping list is just housekeeping.
Check what’s already in there before you buy more. Use what you can.
Anything expired, soggy or quietly becoming a science experiment?
Let. It. Go!

You know what they say about how one bad apple spoils the barrel right? 🤷‍♀️

Our fridge is just big enough for us and it’s almost 15 years old. It’s due an upgrade, but if it ain’t broke..... don't FAFO

15 extra minutes of a wipe-down and a sort-out goes a long way... maybe a bit longer for a dumpster 🤣😬
Appliances + food last longer when you look after them, especially coming into the hotter months!

Real lives first. Pinterest can wait. 🙏

#familymeals #budgetmeals #realfood #busymum #fypppppppppppppppppppppppppppppppppppppppppppppppppppppppp by @yamumscoach

3

4

a month ago

We made dis 🐻 🧈 @simon_bigdog_cobb

#mumlife
#baby #baking
#fypシ❤️💞❤️ by @yamumscoach

3

8

a month ago

EZ PZ School Lunches 🖐 minute Chicken Burgers
These can be made the night before or before you run out the door!
Legit takes 5 minutes to fry up the Patty + all the other ingredients can be prepped while it cooks 👏

What you need (to make 18 serves):
✅️ Chicken Burger Patties ($12.50)
✅️ Burger Buns ($8.50)
✅️ Cheese Slices ($7.60)
✅️ Sauce ($1.85)
Total $30.45* = $1.70 per serve
*Based upon Woolworths prices

If making in bulk, freeze half the burger patties + burger buns to whip out when fridge stocks are low.
Yep I know this is more processed than what we normally have but a lil reality goes a long way 🤭

This Lunchbox special isn't in our Meal Guide (yet) but there is one coming soon 😉

What else should I make?
What do you want help with?

Lemme know 👇

Also .... how fly is Bigdog's @genthreads tee 😇

#food
#kids
#lunchbox
#mealprep by @yamumscoach

3

4

a month ago

Junior Squad Episode 14 > PROMISES, creating our own Dopamine + Making ya dang bed 🤭

Squad isn't just about learning how to lift, it's fundmentally about learning a sense of Agency, Body Autonomy + how much Power us Humans, already possess*

We talk about it all, what happened during their week, the highs + lows, emotions, food or even the latest movies ~ this is their space + their time to connect + decompress with each other after yet another HUGE week.

I think alot of parents forget that our kiddos need their Village too because truth be told, school ain't always it!

It's a privilege to be able to watch this level of connection grow alongside our Squad.

Side note: Would also like to report that while the Bed Making is a work in progress 😆 our Squad are kickin Butt 👊👊

*With great Power comes great Responsibility ~ Uncle Ben 😆

Yelled again 🤣 ... Coaches - if you want to get your own Junior Squad launched for your Tribe's kiddos, DM me 🙋‍♀️

📝 1 on 1 Coaching | Programming
🔑 Link in Bio
🏠 @theempirebodyshop
💎 Women | Juniors | Masters
💎 Complex Injuries | NDIS
💎 Strength Sport Noobs

Get Strong or Carry On ✌️

#gym
#trainhard
#fyp
#kids
#strong by @yamumscoach

3

6

a month ago

And just like that our legendary @captain_31617 is jetting off to Arizona for @static_monsters World Championships after a Prep that will go down in history!

CAP IS READY 🔥 Doing the ugly work on mindset behind closed doors + giving every session leading up to this monumental Competition, everything he had 💪

We are thrilled to watch him chase his dreams with his beautiful wife right beside him, tune in live by subscribing to the Static Monsters YouTube Channel + making sure those livestream notifications 🔔 are switched ON

Go give it hell Capitano 🔥 You've already made us proud!

Coach: @simon_bigdog_cobb
Sponsored by: @championhealthaus
📷 @acmackeyvisuals

Shameless plug for a @strengthsmithau Giant Deadlift 😉 by @yamumscoach

3

6

a month ago

Back to Work we go 😅
Log on the @strengthsmithau 12" has been a long missed task, but Breastfeeding + Log 😮‍💨 IYKYK

How do we have a 9 month old though?! 🤔🫠

Getting closer to old working weights… which is a nice way of saying the weights still look at me like I owe them money 🪵💪

We keep going 🥰

#strongman #coach #gym #mumlife by @yamumscoach

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16

a month ago

Hella expensive pizza night vs 15-minute homemade that feeds the fam for days ~ Guess which one is in the free guide 🤷‍♀️

Our $100 Family Meal Prep Guide just dropped + has already been emailed to all the MVPs who wanted to know how it can be done 🔥

Inside our Meal Prep Guide is our old faithful ham and cheese pizza that can be made when everyone’s hungry, the week’s been long + ubereats would finish the budget 😅

No matching containers. No “what I eat in a day.”

Just real food for real families feeling the pinch.
Comment GUIDE and I’ll send you the link!

Let's focus more on Real People with Real Lives 🙏

#familymeals #budgetmeals #realfood #busymum #fypppppppppppppppppppppppppppppppppppppppppppppppppppppppp by @yamumscoach

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21

a month ago