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Grandma Strong

Helping grandmas (& any woman 50+) get strong, pain-free, and confident—so your body works for them 👨‍👩‍👧‍👦 and for YOU 💪. Because you're not done yet.

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 simply 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.

30/11/2025

𝗧𝗿𝘆 𝘁𝗵𝗶𝘀 𝗰𝗼𝗿𝗲-𝘁𝗼-𝘀𝘁𝗮𝗻𝗱 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲—start easy, then level up. Curl down and up vertebra by vertebra (band-assisted first), add a gentle rock back → rock forward, then—when ready—rock to your feet. Pro tip: a small weight makes the stand much easier; remove it for the hardest version. Skip the later stages if you’ve got a sore back or cranky knees. Move slow, control the roll, and have fun.

𝗛𝗼𝘄 𝘁𝗼 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀:
- Band curl-downs → slow roll back, chin to chest to roll up.
- No-band curl-downs with the same control.
- Rock back → legs drive you up (hands can help under knees).
- Rock to stand (with a weight first, then without).

𝗦𝗮𝗳𝗲𝘁𝘆 𝗰𝘂𝗲𝘀: Long spine • Chin to chest on the way up • Pain-free range • Use cushions/support as needed.

𝗥𝗲𝗴𝗮𝗶𝗻 𝗙𝗹𝗼𝗼𝗿 𝗜𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝗰𝗲 𝗧𝗼𝗱𝗮𝘆:
✅ Comment... FLOOR READY 💌 and I’ll DM you the FLOOR READY guide (3-days, video, pdfs). Save & share with a friend who needs this. 💪

29/11/2025

𝗖𝗮𝗻’𝘁 𝗽𝘂𝘁 𝘄𝗲𝗶𝗴𝗵𝘁 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗸𝗻𝗲𝗲𝘀? Here’s a knee-free get-up. Use your arms, core, and a smart swivel so you can stand without kneeling. Practice this pattern, then build a little upper-body strength with a chair so it gets easier every week.

𝗧𝗵𝗲 𝗸𝗻𝗲𝗲-𝗳𝗿𝗲𝗲 𝗴𝗲𝘁-𝘂𝗽 (𝗼𝘃𝗲𝗿𝘃𝗶𝗲𝘄):
• From the floor, roll to your strong side and set one foot across the other.
• Hands to the floor, press firmly, and swivel your body so your hips lift (think gentle “down-dog”).
• Walk hands back (or feet in) until you’re upright—no kneeling required.
• Nervous? Rehearse with a sturdy chair/table in front of you.

𝗠𝗮𝗸𝗲 𝗶𝘁 𝗲𝗮𝘀𝗶𝗲𝗿 (𝗰𝗵𝗮𝗶𝗿 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗲𝗽):
• Chair arm press-ups: Hands on armrests, press hips up, lower with control.
• Chair lean-holds: Hands on seat, lean forward and hold to wake up arms/core.
A little arm + core strength = a lot more confidence getting up.

𝗦𝗮𝗳𝗲𝘁𝘆 𝗰𝘂𝗲𝘀: Move slowly, keep a long spine, breathe, and stay pain-free. Practice both sides.

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. 💪

28/11/2025

𝗧𝗶𝗴𝗵𝘁 𝗻𝗲𝗰𝗸 𝗼𝗿 𝗵𝗶𝗽 𝗼𝗻 𝘁𝗵𝗲 𝗿𝗼𝗮𝗱? Pack a tennis ball. It’s the cheapest, most portable self-massage tool I use for sore traps, glutes, hip flexors, outer arm, and more. Lean on a wall or floor, place the ball on the muscle (not the spine/neck bones), and hold or gently roll 60–120s until the tension melts. Add a little magnesium oil to the area if it’s a muscular issue for extra relief. I’ve seen it turn around stubborn sciatica-type tightness mid-trip—and I never travel without it.

𝗛𝗼𝘄 𝘁𝗼:
• Find the hot spot → press and breathe slow
• Stay on muscle, not joints/bony points
• Repeat 2–3x/day until it eases

27/11/2025

𝗦𝘁𝗼𝗽 𝗴𝘂𝗲𝘀𝘀𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝘄𝗲𝗶𝗴𝗵𝘁—use this simple test. Age doesn’t pick your kettlebell…your control does. If you can pick it up, hold it steady at your chest, move it hip-to-hip without wobbling, and keep good posture (no counter-balancing), it’s a solid starting weight. If it’s barely moving without strain, go lighter. If you can rep forever and barely feel it, go heavier.

Most beginners land around 6–8 kg (many 80-year-olds start at 6 kg; lots of women start at 8 kg). Progress in small jumps (e.g., 6→8→10). Try uneven carries—one heavier, one lighter—to train real-life strength while you walk.

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. 💪

26/11/2025

𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗸𝗻𝗲𝗲𝘀 & 𝘀𝘁𝗲𝗮𝗱𝗶𝗲𝗿 𝗯𝗮𝗹𝗮𝗻𝗰𝗲—train your inner thighs (adductors). They pull the legs together and help stabilise hips, pelvis, and the kneecap so walking, stairs, and getting up feel easier. I fixed my own inside-knee pain by strengthening and stretching this area—here’s the at-home plan.

𝗗𝗼 𝘁𝗵𝗲𝘀𝗲 (𝗾𝘂𝗶𝗰𝗸 𝗵𝗶𝘁𝘀):
• Wide-stance holds (wall or chair for support) → try one heel up, then both.
• Side lunge → slide in to light up the working inner thigh (use a slider or paper plate).
• Seated pillow/towel squeeze: pulses + 5–10s holds, sit tall.
• Band or ankle-weight adduction (standing): leg moves in from the side.
• Side-lying inner-leg lifts (add a small weight if comfy).

𝗙𝗶𝗻𝗶𝘀𝗵 𝘄𝗶𝘁𝗵 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗲𝘀: Butterfly lean, wide-leg forward reach, and a standing side lunge stretch—long spine, no slumping.

𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗰𝘂𝗲𝘀: Move slow, pain-free, knees track toes, and keep posture tall. Little pulses + short holds go a long way.

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. 💪

25/11/2025

𝗦𝗼𝗺𝗲 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗳𝘂𝗻 𝘄𝗶𝘁𝗵 𝗼𝗻𝗲 𝗼𝗳 𝗺𝘆 𝗰𝗹𝗶𝗲𝗻𝘁𝘀

24/11/2025

𝗬𝗲𝘀—y𝗼𝘂 𝗰𝗮𝗻 𝗱𝗼 𝗮 𝗽𝘂𝘀𝗵-𝘂𝗽. Start where you are and progress. Master clean form on the wall, then the chair, knees, toes, and finally decline/TRX when you’re ready. Keep reps short and crisp; add difficulty as your control improves.

𝗤𝘂𝗶𝗰𝗸 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝗼𝗻:
• Wall push-ups → step feet back to increase challenge
• Incline (chair/bench) → core tight, no hip sag
• Knees on floor → small range before big range
• Toes on floor → head neutral, ribs down
• Decline (feet elevated) or TRX (more lean = harder; feet in straps = hardest)

𝗙𝗼𝗿𝗺 𝗰𝗵𝗲𝗰𝗸𝘀: Straight line head→hips→heels • No dipping hips or drooping head • Hands under shoulders • Smooth down, strong press up • Pain-free range only.

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.

23/11/2025

𝗖𝗿𝗮𝘄𝗹𝗶𝗻𝗴 𝗶𝘀𝗻’𝘁 𝗷𝘂𝘀𝘁 𝗳𝗼𝗿 𝗯𝗮𝗯𝗶𝗲𝘀—it’s your secret core + brain workout. Cross-body patterns light up coordination, build wrist/shoulder/hip strength, and make floor time (grandkids… or cleaning under the couch!) feel easy again.

𝗦𝘁𝗮𝗿𝘁 𝗵𝗲𝗿𝗲 (𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝗼𝗻):
• Table Walk-outs: Hands walk out to a plank on a sturdy table → walk back, stand tall, squeeze glutes.
• Bear Crawl: Hands under shoulders, knees hover, belly button in. Crawl forward/back (minimize hip sway).
• Reptile Crawl (harder): Stay low in a lunge-like crawl—slow, controlled.
• Crab Crawl: Bum up, move forward/back/sideways. Mix crawls for a full mini-workout.

𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗰𝘂𝗲𝘀: Neutral wrists (use push-up handles or dumbbells if tender), long spine, smooth steps, pain-free range. Start with 10–20s bouts, repeat 3–5×.

𝗪𝗵𝘆 𝗶𝘁 𝘄𝗼𝗿𝗸𝘀: Cross-body crawling reconnects “head to body,” strengthens arms/core/hips, and boosts confidence getting down and up.

𝗥𝗲𝗴𝗮𝗶𝗻 𝗙𝗹𝗼𝗼𝗿 𝗜𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝗰𝗲 𝗧𝗼𝗱𝗮𝘆:
✅ Comment... FLOOR READY 💌 and I’ll DM you the FLOOR READY guide (3-days, video, pdfs). Save & share with a friend who needs this. 💪

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Why Spice Strong Online Training will work for You

We coach women differently at Spice!

Spice Fitness is a trusted provider to thousands of amazing women in Kingston, Tasmania and Online, all seeking to be strong, energised, gain lost years and achieve success in a supportive community environment with other empowering women.

We provide a unique program offering tailored workouts for every woman. We don’t believe one size fits all or leave you floundering to keep up. Instead we embrace all the individual challenges women face daily and provide functional strength training adapted to every lifestyle, supporting you the whole time.