Firmly50

Firmly50 Strength & weightloss coach for over midlife. In person & hybrid online. No more yo-yo dieting, calorie counting or gaining that fat weight again! In the park.

Trade body fat for lean muscle, change your relationship with exercise and food by building LASTING habits. If you haven't yet committed to enjoying your later years in a strong and fully functioning body, it is not too late to make it now. But it is urgent. Come and train with me. I will teach you how to do it. You can do it in the gym. You can do it at home. Even on an airplane. Visit my website or contact me for a FREE CONSULTATION, or leave your comments or questions on this page.

The medical recommendation for muscular strengthening is clear: two sessions per week. This is not about vanity; it is a...
23/04/2026

The medical recommendation for muscular strengthening is clear: two sessions per week. This is not about vanity; it is about mitigating the rapid decline in muscle mass that begins at middle age.

Resistance training—defined as utilizing opposing forces like gravity, free weights, or specialized machines provides the necessary stimulus to reverse tissue loss and maintain metabolic health.

Stop guessing at your fitness routine. Learn the science-backed minimum requirements to prevent a sedentary decline.

Read more: https://firmly50.com.au/what-exactly-is-resistance-training-why-you-should-start/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Time is moving under our feet, and when it comes to physical capability, it isn't moving in our favor.There is a common ...
22/04/2026

Time is moving under our feet, and when it comes to physical capability, it isn't moving in our favor.

There is a common mistake in thinking we can "get around to it later." But past forty, the momentum of muscle loss picks up speed every year. Resistance training is the literal leap you must take to ensure you aren't sliding toward a movement-restricted future.

It isn't too late to start, but it is officially urgent.

Read more: https://firmly50.com.au/the-older-you-are-the-more-important-it-is-that-you-train/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

"Sarcopenia" isn't just a medical term; it’s a reality that begins to pick up momentum the moment you stop challenging y...
21/04/2026

"Sarcopenia" isn't just a medical term; it’s a reality that begins to pick up momentum the moment you stop challenging your physical limits.

Science shows that resistance training is the primary intervention to stop muscle mass from fading away at record speed. If you choose to do nothing, you are essentially consenting to a restricted future.

To maintain a high quality of life into your next decades, you must subject your muscles to steady doses of resistance.

Read more: https://firmly50.com.au/the-older-you-are-the-more-important-it-is-that-you-train/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Muscle mass is more than just "firm curves", it is your body's most valuable metabolic currency. As we age, our "bank ac...
20/04/2026

Muscle mass is more than just "firm curves", it is your body's most valuable metabolic currency. As we age, our "bank account" of muscle begins to drain.

Resistance training is the only way to replenish that account and sustain a "young" muscle mass. This isn't about looking like a bodybuilder; it’s about future-proofing your metabolism and ensuring your body remains resilient against the frailty that often accompanies aging.

The urgency increases with every passing decade.

Read more: https://firmly50.com.au/the-older-you-are-the-more-important-it-is-that-you-train/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Think of your joints like hinges on a door; if you never use them through their full range of motion under load, they ru...
19/04/2026

Think of your joints like hinges on a door; if you never use them through their full range of motion under load, they rust. Resistance training is the "oil" that keeps those hinges moving.

Without consistent pushing and pulling, your musculoskeletal system loses its integrity at an accelerated rate every year past forty. It’s a biological fact: safe, appropriate loading is the only way to sustain joint health and prevent the "downhill slide."

If you want to remain fully functional in your later decades, you have to do the work now.

Read more: https://firmly50.com.au/the-older-you-are-the-more-important-it-is-that-you-train/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

If you’re doing "everything right" but the scale won’t budge, it’s time to look at your resistance training. 🏋️Metabolis...
18/04/2026

If you’re doing "everything right" but the scale won’t budge, it’s time to look at your resistance training. 🏋️

Metabolism isn't fixed; it’s a reflection of the demands you place on your body. To force your metabolism out of its efficient, "plateau" gear, you have to give it a reason to change. That happens in the kitchen, but it also happens in the weight room.

Stop trying to "shrink" yourself and start forcing your metabolism to work for you.

Read more: https://firmly50.com.au/why-have-i-stopped-losing-weight/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

The biggest mistake in weight loss? Doing too much, too soon. 🏃‍♀️💨If you want to win the long game, you need to follow ...
17/04/2026

The biggest mistake in weight loss? Doing too much, too soon. 🏃‍♀️💨

If you want to win the long game, you need to follow the Rule of Least Reduction. If you can lose weight on a 200-calorie deficit, why start with 500? If you start at the extreme, you leave your metabolism with nowhere to go when it inevitably adapts.

The goal isn't to see how much you can suffer; it's to see how little you can change while still seeing results.

Read more: https://firmly50.com.au/why-have-i-stopped-losing-weight/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Everything is going great. The jeans fit, the compliments are rolling in, and you’re navigating the stairs like a pro. T...
16/04/2026

Everything is going great. The jeans fit, the compliments are rolling in, and you’re navigating the stairs like a pro. Then…BAM. The "Bikini Mirage" vanishes. 🏝️🚫

Most people think a plateau means they’ve hit a genetic wall. In reality, you’ve just hit a "Homeostasis Wall." Your body isn't trying to ruin your summer; it’s trying to keep you alive.

Reaching for the chocolate muffin out of frustration is exactly what your biology expects.

Read more: https://firmly50.com.au/why-have-i-stopped-losing-weight/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Your metabolism works a lot like the stock market: it’s constantly tracking your "spending" and "income" to ensure you d...
15/04/2026

Your metabolism works a lot like the stock market: it’s constantly tracking your "spending" and "income" to ensure you don't go bankrupt. 💹

When you suddenly increase your activity, your metabolism is caught off guard, and the weight drops. But it’s quick to adapt. It updates the spreadsheet, balances the books, and brings your weight loss to a screeching halt in the name of "efficiency."

Understanding this "biological accounting" is the only way to move past a plateau without losing your mind or your progress.

Read more: https://firmly50.com.au/why-have-i-stopped-losing-weight/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Real transformation starts in the mind before it shows up in the mirror. When you believe you’re the kind of person who ...
14/04/2026

Real transformation starts in the mind before it shows up in the mirror.

When you believe you’re the kind of person who keeps promises to yourself, showing up for workouts, healthy meals, and better habits becomes easier.

You’re not forcing discipline anymore, you’re simply acting like the person you’ve decided to become.

One workout, one healthy choice, one day at a time. 🔥

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

If you’re still "sucking it in" or doing sets of 50 crunches, you’re missing the point of core training.True core streng...
13/04/2026

If you’re still "sucking it in" or doing sets of 50 crunches, you’re missing the point of core training.

True core strength is about anti-movement, the ability of your midline to resist being bent or twisted against your will. It’s the difference between a canoe and a concrete pier.

Perfecting the "brace" is the game-changer for injury recovery and long-term behavioral health. If you aren't targeting the deep network that protects your lower back, you aren't doing your due diligence.

Read more: https://firmly50.com.au/lett-talk-about-your-core/

Firmly50 with Shira, your strength and fat loss coach, with a no-nonsense approach to lasting changes and bidding farewell to fat and baggage.

Explore the blog, where I break down the science behind weight training, metabolism, and midlife body changes https://firmly50.com.au/blog/

If you’re ready to train smarter and make changes that actually last, you’re welcome to reach out https://www.firmly50.com.au

Looking for a structured, customised strength and nutrition program with direct support from me? Learn more about my online coaching here:

https://firmly50.com.au/online-coaching/

Follow Firmly50 page

https://www.facebook.com/Firmly50

Address

Caulfiled
Melbourne, VIC
3162

Opening Hours

Monday 10am - 8pm
Tuesday 10am - 8pm
Wednesday 10am - 8pm
Thursday 10am - 8pm
Friday 10am - 8pm
Saturday 10am - 3pm

Telephone

+61431954464

Website

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