Grandma Strong, Margate (2026)

There’s still more to live, give, and become. Let’s grow Unbreakable—together. Spice Fitness is Hobart’s go-to strength and wellness studio for women 50+. Through our proven Spice Success System, we deliver personalised coaching, small group strength training, and specialised programs designed just for you. Whether your goal is to rebuild strength, improve mobility, lose stubborn body fat, or simp

ly feel good in your body again—we’re here to guide, challenge, and cheer you on every step. Run by women, for women. Let’s age powerfully—together.

04/12/2025

𝗡𝗲𝘄 𝘁𝗼 𝘄𝗲𝗶𝗴𝗵𝘁𝘀? 𝗗𝗼 𝘁𝗵𝗶𝘀 𝗳𝘂𝗹𝗹-𝗯𝗼𝗱𝘆 𝗰𝗶𝗿𝗰𝘂𝗶𝘁—safe, simple, effective. We’ll squat, hinge, pull, press, and lunge with clean form so you feel stronger in minutes (not months). Keep reps controlled, posture tall, and stop before pain.

𝗙𝗼𝗹𝗹𝗼𝘄 𝗮𝗹𝗼𝗻𝗴 (𝘁𝗵𝗲 𝗳𝗹𝗼𝘄):
• Goblet/ Wide Squats → squeeze glutes on the stand
• Hip Hinge → Deadlift (weights slide down legs, back long)
• Bent-Over Wide Rows (elbows out; core on)
• Wide Squat + Upright Row (elbows higher than hands)
• Pec-deck → Overhead Press (modify range if shoulders fuss)
• Triceps (overhead or kickbacks)
• Alternating Back Lunges (knees track toes, don’t cave in)
• Staggered Deadlift Right & Left (hinge from hips)
• Side Lunges (chest up)
• Biceps Curls (elbows close)
• Single-Leg Deadlifts Right & Left (hips square; use a chair if wobbly)

𝗦𝗶𝗺𝗽𝗹𝗲 𝘀𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲: 8–10 controlled reps • 1–3 rounds • Light weights you can move well. Rest as needed. If form fades, pause—quality first.

𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗰𝘂𝗲𝘀: Long spine, ribs down • Knees track toes • Squeeze glutes at the top • Breathe (exhale on effort).

𝗚𝗲𝘁 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝘁𝗼𝗱𝗮𝘆:
✅ Comment... STRONG QUIZ and I’ll DM 💌 you the link to our How Strong Are You? 𝗤𝗨𝗜𝗭 that tells you where you're at and how to move forward. Save & share with a friend who does home workouts. 💪

03/12/2025

𝗕𝘂𝘀𝘆? 𝗜𝗻𝗷𝘂𝗿𝗲𝗱? 𝗢𝘃𝗲𝗿𝘄𝗵𝗲𝗹𝗺𝗲𝗱? Make a Plan B—don’t quit. Real life throws curveballs. Strong women adapt: shorten sessions to 10–15 minutes, go lighter weights, take longer rests, train what’s pain-free (legs, glutes, core) and skip what’s off-limits—for now. Keep the appointment with yourself and keep moving forward. You choose: Lady A (adapts & shows up) or Lady B (gives up). Start small today; future-you will thank you. Based on your transcript.

𝗤𝘂𝗶𝗰𝗸 𝘄𝗶𝗻𝘀:
• Book 2–3 mini sessions this week (exact day + time)
• Adjust load/range; progress when it feels good
• Track one win per day—consistency beats perfection

02/12/2025

𝗦𝗼𝗿𝗲 𝗸𝗻𝗲𝗲𝘀? 𝗟𝗼𝗼𝘀𝗲𝗻 𝘁𝗶𝗴𝗵𝘁 𝘀𝗽𝗼𝘁𝘀, 𝘁𝗵𝗲𝗻 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻—𝗮𝘁 𝗵𝗼𝗺𝗲. In this reel we start with simple stretches to free the calves, quads, and hamstrings, then layer knee-friendly strength so you feel steadier on stairs and walks.

𝗤𝘂𝗶𝗰𝗸 𝘀𝘁𝗿𝗲𝘁𝗰𝗵 𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲 (𝘄𝗮𝗿𝗺 𝗳𝗶𝗿𝘀𝘁):
• Upper-calf (gastrocnemius): long stance, heel down, lean forward.
• Lower-calf (soleus): bend back knee or prop foot higher/wall and gently drive knee in.
• Quad stretch: foot to glute (use a towel if needed), knees together, stand tall.
• Hamstring hinge: toes up, “bum back,” long spine.

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗵𝗮𝘁 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗮𝗻𝗴𝗲𝗿 𝗸𝗻𝗲𝗲𝘀:
• Wall squat holds: slide only to before pain; time under tension beats reps.
• Single-leg wall hold (toe tap support): keep knee tracking forward.
• Hamstring curl & small hip-back lift (chair assist; ankle weight optional).
• Seated leg extension (or tiny straight-leg lifts if sensitive).
• Calf walks (tiptoes) + toes-up walks for ankles.
• Standing leg raises (front/side/back) → side-lying outer & inner thigh lifts.
• Supine straight-leg raise with abs on: gently press low back into floor while lifting.

𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗰𝘂𝗲𝘀: Move slow, keep a long spine, knees track toes, and stay pain-free. Small consistent sets (8–12 reps or 20–30s holds, 2–3 rounds) 3–4×/week add up.

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻 𝗞𝗻𝗲𝗲𝘀 𝗧𝗼𝗱𝗮𝘆:
✅ Comment... KNEE RESCUE and I’ll DM 💌 you the KNEE RESCUE guide. Save this and share with a friend who needs happier knees. 💪

01/12/2025

𝗟𝗼𝘄𝗲𝗿 𝗮𝗯𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗳𝗲𝗲𝗹—𝗻𝗼 𝗰𝗿𝘂𝗻𝗰𝗵𝗲𝘀, 𝗻𝗼 𝗯𝗮𝗰𝗸 𝗽𝗮𝗶𝗻. Try this simple progression to “switch on” your deep core and build control you’ll use in every lift. Start easy, breathe, and only move on if your back stays gently pressed into the floor.

𝗗𝗼 𝘁𝗵𝗶𝘀 (𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗮𝘀 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆):
• Fingertip test + pelvic tilt: Slip fingertips under low back, breathe in, then gently draw belly button to spine and press back into fingers for up to 10s—keep breathing.
• March (easy): Keep that gentle press while lifting one foot, close to the other leg. Don’t let your back pop up. Swap sides.
• March (harder): Lift knee a little higher while maintaining pressure and calm breaths.
• Dead-bug taps (bridge start): Hold the press, tap one foot down, then the other. 10–30s if you can keep the back down. If it arches, regress.
• Advanced options: Light weight overhead (not above face) or pull a band apart to increase challenge—only if form is rock solid.

𝗞𝗲𝘆𝘀: Breathe (no breath-holding) • Pain-free range • Quality over quantity • Progress slowly and retest control each step.

𝗦𝘁𝗮𝗿𝘁 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗠𝘂𝘀𝗰𝗹𝗲:
✅ Comment... REGAIN MUSCLE and I’ll DM 💌 you the comprehensive 'Regain Muscle & Keep It Starter Guide' PDF. Save this for your next strength snack and share with a friend who trains at home.

Address

Margate, TAS

Telephone

+61362671694

Website

https://grandmastrong.com/connect/

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