Train Hard Without Wrecking Yourself – How I Coach Around Back Pain You don’t need to avoid weights because of your back. You don’t need baby exercises either. You just need a smarter strategy. Too many people with a history of back pain end up stuck in one of two places: Avoiding exercise completely out of fear Repeating the same training mistakes that caused the issue in the first place Both hold you back from getting leaner, stronger and feeling good. The truth? You can still train hard, lift weights and lose fat with a back history – as long as your training is designed around your body, not against it. Here’s how I coach it 👇🏻 ✅ The Smarter Swap System I Use: Goblet Squats over Back Squats Why: Upright torso = less spinal compression + more core control Bonus: Builds quads and

Why Rest Isn’t the Answer – How to Train Through Flare-Ups Safely If you have a history of back pain, you’ve probably been told to rest when things flare up. But rest alone doesn’t solve the problem. In fact, it often makes things worse. Pain is your body’s warning system – but that doesn’t mean you should freeze every time it signals. What you do during a flare-up can determine how long it lasts and how quickly you bounce back. Let’s look at why full rest can backfire – and what to do instead. Why Rest Can Be the Wrong Move: When you stop moving altogether: Muscles stiffen and weaken quickly Joints lose mobility and hydration Confidence drops, and fear of movement increases Fat loss stalls due to inactivity and a slower metabolism Inflammation may worsen from poor circulation and

5 Mistakes Keeping Your Back Sore and Your Belly Stuck If you’re training consistently but still battling a tight lower back and stubborn  belly fat, chances are you’re making one or more of these mistakes. These are the same five patterns I see time and time again in the people I coach and fixing just one of them often leads to visible and measurable progress in just a few weeks. 1. Ego Lifting It’s common, especially in men who trained hard in their 20s and now want to “get back to it.” The problem? They pick up where they left off, not where they are now. Heavy barbell lifts like deadlifts, squats and bent-over rows are brilliant for building strength – but only if you’ve earned the right to do them well. When your core’s not braced properly or your mobility isn’t

The Back Pain & Belly Fat Link – What No One’s Telling You If you’ve ever felt like your body is working against you – tight lower back, stubborn belly fat, zero energy – you’re not imagining it. In fact, there’s a real connection between chronic back issues and why fat around your midsection just won’t shift. Most people think it’s about doing more crunches or cutting more calories. But the truth is m ore complex – and more fixable. Here’s what no one is telling you: Back pain and belly fat often share the same root causes. The Real Reasons You’re Struggling With Both 1. Inflammation Back pain isn’t always about the spine itself. Low-grade systemic inflammation from poor sleep, high sugar intake and stress can make tissues around your spine more sensitive – and increase fat storage, particularly

If you’ve just had a baby and feel like your body isn’t your own anymore… Robyn gets it. Like many busy mums she didn’t need another fad diet or 7-day shred. She needed structure, accountability and a plan that actually worked. And over 6 weeks she lost 8.8kg, dropped 4% body fat and completely changed how she felt in her clothes and about her health. Here’s exactly how she did it and how you can too 👇🏻 “I wanted to lose my baby weight… and I needed help staying on track.” Robyn started the 6-Week Challenge like most mums. Busy, tired and unsure how to make a change stick. What appealed to her? ✅ A clear timeframe ✅ The support of a group ✅ Being held accountable “I just thought it would help me stick to the plan because you’re doing