LOSE FAT . BUILD MUSCLE . FEEL GOOD
The Fitness Program Changing lives Globally
LOSE FAT . BUILD MUSCLE . FEEL GOOD
The Fitness Program Changing lives Globally
COMMENCING THE WEEK OF 29th of September 2025
8 WEEK RESET & REBUILD WARRIOR CHALLENGE
Do you want to LOSE FAT, BUILD MUSCLE and FEEL GOOD?
You Can!
Your health is something you can control
Are you sick of aches and pains, frustrated with your health or how you look in the mirror? Do you you always seem to put yourself last or give up on any fitness habit you try?
IT’S NOT YOU!
You just haven’t found the habits, routine and fitness guide to fit with YOUR INDIVIDUAL NEEDS… yet!
What would you say if we said that we can help you finally achieve sustainable lifelong habits and see results?
This year, we celebrate 28 years in the business, and in those years, we’ve learnt a thing or two about what it will take to give you lifelong results; if we hadn’t, we wouldn’t still be here!
We want to help you achieve real and sustainable results starting with our
8 Week Reset & Rebuild Warrior Challenge
We can help you torch body fat & gain strength, kickstarting your journey & making you feel awesome in your 8 weeks. Kickstart your metabolism and mindset while attacking your health & fitness goals.
Along with stripping down that extra weight, you will shake off the aches and pains, you will start to feel strong and full of life again, ready to charge into those things that have been waiting for the perfect day.
Already work out? Come and try something new… learn some new tips and kick up your routine a notch.
Total beginner? No worries – we have you covered too! Our challenge is fully supported 24/7 for the 8 weeks in all aspects of nutrition and training, we even take care of all your injuries, modifying your workouts and working with you to get on top of them.
We guarantee our 8 Week Challenge results
FIND OUT MORE or JOIN US
Training For Warriors isn’t just a workout program, it is a global movement.
Whatever your current fitness level, TFW can help you. Even though TFW once increased the performance and self-esteem of the world’s top athletes, anyone can benefit from the TFW system. At TFW we believe you are a warrior too. TFW defines a warrior as anyone prepared to work hard, develop oneself and take on his or her particular challenges in life. The fun and exciting workouts of the TFW system are designed to help you develop the muscular strength and mental fortitude needed to take on those challenges and reach your fitness goals.
8 Week Warrior Challenge
Training For Warriors 8 Week Challenge is different to traditional 8 Week Challenge fitness programs. While most programs seem to be created for losing some quick weight, the TFW 8 Week Challenge was created as a fitness and lifestyle guide to help people find their way.
Training For Warriors - Lose Fat, build Muscle, Feel Good
Warrior Program
The Warrior program relies on the same rapid-fire destruction and subsequent renewal of a student’s body through the rest and recuperation period; maximal tension on the muscles and endurance for a short time, and then maximised recovery. This technique has been used to produce both the physical results and world titles many TFW warriors have achieved.
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"𝗬𝗢𝗨`𝗥𝗘 𝗡𝗢𝗧 𝗧𝗢𝗢 𝗢𝗟𝗗. 𝗜𝗧`𝗦 𝗡𝗢𝗧 𝗧𝗢𝗢 𝗛𝗔𝗥𝗗. 𝗬𝗢𝗨 𝗝𝗨𝗦𝗧 𝗡𝗘𝗘𝗗 𝗧𝗛𝗘 𝗥𝗜𝗚𝗛𝗧 𝗣𝗟𝗔𝗡."
Most people over 35 think they have to choose between feeling good or getting older.
That the aches, the stiffness, the lower energy… it’s just “part of aging.” 😩
But the truth is, if you`re over 35, lifting isn’t optional — it’s essential. 💪
Not because you want to be a bodybuilder.
💥 But because you want to keep up with your kids 👨👩👧👦
💥 Because you want your back to stop hurting 🧍♂️➡️🕺
💥 Because you want to feel strong, steady, and in control again ⚖️
But here’s the thing…
Most people avoid lifting because they think it`s going to be too hard! 😰
They think it has to be complicated 🤯
They think they’re too old to get results 🧓
That’s the biggest lie the fitness industry has sold you 🚫
At Training for Warriors - Coffs Coast, we know anyone can make you sweat 💦
But not everyone can make you better 🧠✅
That’s where coaching comes in 🧑🏫
We make strength training simple.
We show you how to train safely, intelligently, and progressively — no matter where you`re starting from 🛠️
Whether you’ve had injuries, been out of shape for years, or feel like your best days are behind you…
We’re here to prove that your comeback is just getting started 🔥
Because your body isn`t broken 🚷 It’s just been waiting for the right plan, the right people, and the right kind of challenge 🧩
Lifting changes more than your body — it changes your life 💥
And it’s never too late to start 🕒
𝗗𝗠.. 𝗤𝗨𝗜𝗖𝗞 𝗦𝗧𝗔𝗥𝗧 for some complimentary quick start advice, to get you on your way
Let’s go 👊
– Coach Tracy
𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙛𝙤𝙧 𝙒𝙖𝙧𝙧𝙞𝙤𝙧𝙨 – 𝘾𝙤𝙛𝙛𝙨 𝘾𝙤𝙖𝙨𝙩
#Over35Fitness #StrongerWithAge #TrainingForWarriors #TFWCoffsCoast #CoffsCoastFitness #StrengthNotSweat #FitOver35 #RealCoachingRealResults #BackInTheGame #AgeIsJustANumber #ReclaimYourStrength #bestgymincoffs
This is the perfect time of year to
𝗕𝗘 𝗔 𝗦𝗧𝗔𝗥𝗧𝗘𝗥 .... 𝗡𝗢𝗧 𝗔 𝗤𝗨𝗜𝗧𝗧𝗘𝗥.
We`re only 3 weeks into spring, so it`s the perfect time to do what it is you tell yourself, you need, want and desire. So #𝗤𝗨𝗜𝗧 all your #𝗘𝗫𝗖𝗨𝗦𝗘𝗦 and start fulfilling up your summer dreams now!
🚩 PS.. there`s only 1 week left until our 8 Week Warrior Rest & Rebuild Challenge kicks off. Dm for details.
#TFWcoffscoast #Coffs #coffsspecialsitrainingteam #8WeekWarriorChallenge #homeofthediscerningfitnessenthusiast #bestgymincoffs #fitness #tfw #teamworkmakesthedreamwork #personalisedsmallgrouptraining #trainingforwarriors #coffsfitness #thedojo
𝗜𝗧`𝗦 𝗛𝗘𝗥𝗘 𝗔𝗚𝗔𝗜𝗡!
𝗢𝗨𝗥 𝟴 𝗪𝗘𝗘𝗞 𝗪𝗔𝗥𝗥𝗜𝗢𝗥 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘- 𝗥𝗘𝗦𝗘𝗧 & 𝗥𝗘𝗕𝗨𝗜𝗟𝗗
✨ No gimmicks. No quick fixes. Just real coaching, real food, and a proven system.
We get it. Winter’s been long, life’s been busy, and those little aches and pains have crept in — maybe from slowing down, maybe from old sports injuries. And now summer’s coming, and you want to feel ready for the beach with strength, energy, and confidence.
That’s where the 8 Week Warrior Challenge comes in:
✅ Real food and simple, sustainable nutrition coaching
✅ 100% Tailored training — no one-size-fits-all programs
✅ Small-group coaching with accountability and support
✅ A boutique atmosphere with coaches who actually care about YOU
Granted, we’re not the cheapest option — but that’s because we don’t cut corners. You get expertise, professionalism, and a community designed for your success.
We guarantee our service and program, so jump on board the program that`s been around for 28years!
🐦 Ealy Bird discount and perks apply ( including personal coaching)
⚡ Spots are limited — join today and discover the difference.
📩 Message us “WARRIOR” and we’ll get you started.
#8WeekWarriorChallenge #ResetRebuildRise #TrainForLife #BeyondLimits #TFW #CoffsCoastFitness #RealCoachingRealResults #StrongNotStarving
#ResetRebuildRise #TFWCoffsCoast #SmallWinsBigResults #HealthyHabits #TrainingForWarriors
𝗧𝗢𝗗𝗔𝗬 𝗜𝗦 𝗡𝗢𝗧 𝗧𝗛𝗔𝗧 𝗗𝗔𝗬 !!
We get it, some days, we`re just not up to exercise, maybe we`re not even feeling up to adulting, but the thing you likely don`t feel up to, is the very thing that will help you.
Exercise isn’t only about stronger muscles — it builds our mental fortitude too. 🧠
💪 Whether you’re battling depression or just feeling low on a tough day, movement makes a difference. Resistance training in particular shows a large effect in reducing depressive symptoms (1), while even simple activities like walking or jogging can lift mood and resilience (2) . Every rep, step, and stretch helps fortify both body and mind. 🌟
1.(Hedges’ g ≈ 0.66) 2. (g ≈ 0.62)
Reference:
🧠Gordon BR, et al. Resistance Exercise Training for Anxiety and Depression: Systematic Review and Meta-Analysis of Randomized Controlled Trials. JAMA Psychiatry. 2018;75(6):566-576. doi:10.1001/jamapsychiatry.2018.0573 (link)
#MentalFortitude #StrongerMindStrongerBody #ExerciseForDepression #MoodBoost #MindBodyStrength #tfwcompass #tfwcoffscoast #trainingforwarriors #bestgymincoffs #trainingyourbodyandspirit
⚡Young or old. Newbie or experienced.⚡
The formula for results doesn’t change:
🔥 Move Every Day
🔥 Lift Weights
🔥 Add Velocity
Whether you’re starting fresh or levelling up, these 3 warrior tips will help you:
✅ Burn fat
✅ Build muscle
✅ Feel unstoppable
No gimmicks. Just proven training methods for REAL results.
👊 Join the TFW Coffs Coast Familia — because strength has no age limit.
#TFWCoffsCoast #TrainingForWarriors #StrongerTogether #AnyAgeAnyStage #BuildMuscleBurnFat #WarriorStrong #CoffsCoastFitness #FeelGoodLookGood #StrongerEveryDay #DojoStrong #BeyondLimits #TrainingForWarriors #bestgymincoffs
𝗟𝗼𝘀𝗲 𝗙𝗮𝘁. 𝗕𝘂𝗶𝗹𝗱 𝗠𝘂𝘀𝗰𝗹𝗲. 𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱. 𝗧𝗵𝗶𝘀 𝗦𝗽𝗿𝗶𝗻𝗴!
A fresh start for your body and mind. Shed the excuses, renew your energy, and step into summer feeling strong and confident 😎.
Our Next 8 Week Reset & Rebuild Challenge is now open for registration.
📌𝗗𝗠 us for full details..
#Sping8WeekChallenge #fitness #coffsspecialsitrainingteam #teamworkmakesthedreamwork #tfwcoffscoast #Coffs #trainingforwarriors #thedojo #tfwfamilia #homeofthediscerningfitnessenthusiast #tfw #coffsfitness #bestgymincoffs
𝗧𝗔𝗦𝗧𝗬 𝗧𝗨𝗘𝗦𝗗𝗔𝗬: 𝗣𝗘𝗔𝗡𝗨𝗧 𝗚𝗜𝗡𝗚𝗘𝗥 𝗖𝗛𝗜𝗖𝗞𝗘𝗡 & 𝗥𝗜𝗖𝗘
Serves 4 and Prep time is 25mins
𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡 -𝗣𝗘𝗥 𝗦𝗘𝗥𝗩𝗘
Energy -668kcal / Fat 32gms / Protein 37gms / Carbs 58gms
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
𝙁𝙤𝙧 𝙩𝙝𝙚 𝙜𝙞𝙣𝙜𝙚𝙧 𝙥𝙚𝙖𝙣𝙪𝙩 𝙘𝙝𝙞𝙘𝙠𝙚𝙣:
570g boneless, skinless chicken thighs, cut into bite-sized pieces
2.5cm piece of ginger, grated
3 green onions, thinly sliced (white parts and green parts separated)
zest & juice of 1-2 limes
2 tbsp. brown sugar
2-3 cloves garlic, minced
60g roasted peanuts, chopped
10g coriander, chopped
30g spinach (or bok choy)
𝗙𝗼𝗿 𝘁𝗵𝗲 𝗰𝗼𝗰𝗼𝗻𝘂𝘁 𝗿𝗶𝗰𝗲:
210g Jasmine rice
360ml water
400g can, full-fat coconut milk
In a bowl, mix the chicken thighs with the ginger, green onions (white parts only), lime zest, brown sugar, 1 1/2 tsp. salt, and 1 tbsp. olive oil. Cover the bowl & set aside to marinate for 20 minutes (or up to 2 hours if time allows).
To make the coconut rice, add the rice, water, coconut milk and a pinch of salt to a large pot, & stir to combine. Place the pot over a medium-high heat, &bring to a boil, before turning to low & simmering the rice until cooked.
Heat a large non-stick skillet over medium-high heat, add the marinated chicken & cook until the chicken starts to caramelise. Once the chicken is cooked through, turn the heat down, add the garlic & peanuts & sauté for 5 minutes.
Now stir through the coriander, remaining green onion and spinach. Squeeze the lime juice into the skillet & check the seasoning, adding more salt &pepper if required.
Serve the chicken over the coconut rice. Garnish with more green onions, chopped peanuts & coriander (optional).
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
𝙁𝙤𝙧 𝙩𝙝𝙚 𝙜𝙞𝙣𝙜𝙚𝙧 𝙥𝙚𝙖𝙣𝙪𝙩 𝙘𝙝𝙞𝙘𝙠𝙚𝙣:
570g boneless, skinless chicken thighs, cut into bite-sized pieces
2.5cm piece of ginger, grated
3 green onions, thinly sliced (white parts & green parts separated)
zest & juice of 1-2 limes
2 tbsp. brown sugar
2-3 cloves garlic, minced
60g roasted peanuts, chopped
10g coriander, chopped
30g spinach (or bok choy)
𝗙𝗼𝗿 𝘁𝗵𝗲 𝗰𝗼𝗰𝗼𝗻𝘂𝘁 𝗿𝗶𝗰𝗲:
210g Jasmine rice
360ml water
400g can, full-fat coconut milk
𝗙𝗿𝗶𝗱𝗮𝘆 𝗻𝗶𝗴𝗵𝘁𝘀 𝗮𝗿𝗲𝗻’𝘁 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗽𝘂𝗯 𝗮𝗻𝘆𝗺𝗼𝗿𝗲!
They’re for the real bar 🏋️♂️
Not the one pouring beers 🍺 — the one loaded with plates 💪, chalk dust in the air 🧼, and mates screaming, “ONE MORE REP!” 🔥
Tonight it was the mates and weights show for the Bench Press 1RM night in the Dojo 🎯
And if you’ve never tested your max with a crew that wants to see you win 🥳 then let me tell you… You haven’t really lifted 🧠
We weren’t in a gym, we were in the dojo 🥋 Where egos are checked at the door 🚪
Some people hit weights they didn’t think they had in them 🙌
Some people missed… but left knowing exactly what needs to be done 🧾
That’s the beauty of nights like these 💡
It’s not about the weight on the bar ⚖️
It’s about the weight you lift off your shoulders when you realise you`re not doing this alone 🧍♂️➡️👥
We push 🤜
We fail ❌
We rise ⬆️
Together 🤝
Because on a Friday night, while most are out trying to forget the week 🍻
We show up to remember who we are and why we do this 💯
So yeah, it was a great Friday night! There`s no regrets, and no hangovers.
And as their coaches, we couldn`t be prouder than when we see them rocking it out together with such awesome camaraderie!
Next week we go again.
Stronger, together.
Same crew, new limits. 🧨
#TFWcoffscoast #trainingforwarriors #MatesAndWeights #BenchDay #DadStrength #LiftHeavyShit #DojoSessions #FridayNightLifts #PBHunter #StrengthCulture #IronTherapy #OldManStrength #BarbellBrotherhood #TrainHardStayHumble #NoExcusesCrew #BuiltNotBought #IronSharpensIron #MensHealth #FitOver40 #coffsharbourgym
𝗪𝗵𝘆 𝗬𝗼𝘂 𝗦𝗵𝗼𝘂𝗹𝗱 𝗕𝗲 𝗗𝗼𝗶𝗻𝗴 𝗕𝗮𝗿𝗯𝗲𝗹𝗹 𝗙𝗹𝗼𝘄𝘀
Most people use barbells for heavy lifts. But what if you could build strength, power, coordination, and endurance—all at once?
𝗘𝗻𝘁𝗲𝗿 𝗯𝗮𝗿𝗯𝗲𝗹𝗹 𝗳𝗹𝗼𝘄𝘀.
Instead of isolated lifts, barbell flows transition smoothly between exercises, creating a full-body, high-intensity workout.
𝗪𝗵𝘆 𝗧𝗵𝗲𝘆’𝗿𝗲 𝗮 𝗚𝗮𝗺𝗲 𝗖𝗵𝗮𝗻𝗴𝗲𝗿:
🔥 𝗕𝗼𝗼𝘀𝘁 𝗖𝗼𝗼𝗿𝗱𝗶𝗻𝗮𝘁𝗶𝗼𝗻 & 𝗔𝘁𝗵𝗹𝗲𝘁𝗶𝗰𝗶𝘀𝗺
Moving through different planes of motion sharpens your reflexes, control, and balance.
💪 𝗕𝘂𝗶𝗹𝗱 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗣𝗼𝘄𝗲𝗿
Engage more muscles at once while developing explosive transitions. Perfect for fighters, lifters, and athletes.
🧠 𝗘𝗻𝗵𝗮𝗻𝗰𝗲 𝗠𝗲𝗺𝗼𝗿𝘆 & 𝗙𝗼𝗰𝘂𝘀
Remembering sequences improves cognitive function, making barbell flows a workout for your body AND brain.
🔥 𝗕𝘂𝗿𝗻 𝗙𝗮𝘁 & 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝗖𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴
The continuous movement spikes your heart rate, torches calories, and builds endurance fast.
🦾 𝗜𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 & 𝗝𝗼𝗶𝗻𝘁 𝗛𝗲𝗮𝗹𝘁𝗵
Flows take your body through full ranges of motion, improving flexibility and stability.
T𝗿𝘆 𝗧𝗵𝗶𝘀 𝗦𝗶𝗺𝗽𝗹𝗲 𝗕𝗮𝗿𝗯𝗲𝗹𝗹 𝗙𝗹𝗼𝘄:
✅ Deadlift → Hang Clean → Push Press → Reverse Lunge → Squat- Reverse Curl: Repeat
🔥 Perform 4-8 reps of each move, flowing through for 3-5 rounds with minimal rest.
𝗧𝗵𝗲 𝗿𝗲𝘀𝘂𝗹𝘁? A complete workout that builds strength, power, endurance, and mobility—all in one seamless sequence.
Are you adding barbell flows to your training? Drop a 🔥 in the comments!
#BarbellFlows #StrengthTraining #AthleticPerformance #BarbellWorkouts #Conditioning #PowerAndMobility #FitnessInnovation #tfwcoffscoast #personalisedsmallgrouptraining #trainingforwarriors #coffsfitness #Coffs #coffsspecialisttrainingteam #bestgymincoffs #fitness #tfw #thedojo #tfwfamilia
