Stop 🛑
Avoiding small muscle groups when strength training 🌟
Why?
1. They are the hardest to build!
Larger muscle groups naturally take over and take preference for most people want muscular size.
2. Training small muscle groups reduce the risk of sports injuries and falls. 💯
3. There are 15 small muscle groups (this excludes skeletal… which there’s over 650!!)
4. They create symmetry.
Next time your in a gym look at a person’s physique… small calves minimal dealt development , small forearms. No traps… you can pick it.
5. Your abdominals are NOT a small muscle group. ❌
Fat secret name to follow ✅
Coach Rhani
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I’m Rhani, your dedicated online coach. I’ve been helping people for over 15 years transform their mindset , activity patterns and nutritional intake.
Fat loss is my primary focus! With hundreds of successful transformations. Will
You be next?! 🫵🏼 Coach Rhani your sports nutritionist & fitness coach. Services will vary depending solely on you! Everyone has different goals so it’s important we have that coaching call prior to prepare a plan. Together we most certainly can do this!
17/06/2026
Excited for this one!
Been a while , I’m attending the biggest fitness event of 2026! ❤️❤️
Always a vibe ⭐️
Join me at AusFitness Industry, 11 & 12 September at ICC Sydney — Australia’s leading event for gym operators, fitness and exercise professionals.
It’s always a game-changer: fresh ideas, new tech, expert insights, and real connections.
Save $50 and register for your FREE pass now! >>>
I've registered for AusFitness Industry 2026, join me Register now
How often are you waking up wanting change and nothing actually happening ? If this is you , let’s 💬❤️
Health at 35 onwards looks different.
There’s no doubt about it!
You don’t become lazy however your body moves in a different manner , hormones, mobility, and flexibility. This varies for everyone!
You just have to find your fit and work WITH your body.
Physically I’m the strongest I’ve ever been! ❤️💪🏼
And we are NOT done.
What had taken a hit for me personally was internal health the things I couldn’t physically see but could feel.
The last three years I had suffered post natal depression (I did with my son also) very common that it comes back.
My iron levels were the lowest they had ever been after a miscarriage 2025… it took 8 months just to get levels back to normal some iron infusions and vitamin b12. (Low iron wrecks havoc on mental health)
I then got diagnosed with
Anxiety , this one scared me.
It was a new feeling I didn’t recognise , I didn’t understand. (I spent a lot of time healing) working on peace. What that meant , what that looked like. 🙏🏼
Not long after…A visit to the urologist after a nasty bladder infection spread (which needed a heavy dose of antibiotics) .. we determine the type of kidney stone and vaporise.
I met the absolute love of life 2022… we wouldn’t be together until 2025 the bond just kept growing. The game changer was who I had by my side. ❤️
That’s when I felt a shift ✨
I wanted to share this experience to shed some light ✨
I see a lot of go through physical injuries that sets them back, it’s evident, then there’s the ones not many talk about or see - these can be crippling.
I hear you, I see you 🩷
Keep going! 🫶🏻
04/06/2026
Another year for the push up challange! 🏆
This year the charity of choice is head space a non for profit organisation supporting youths struggling with mental health.
Join us ! Log some pushup’s set a personal goal for a great cause 🩷
Donate to level up mental health in Australia Help raise funds for much-needed mental health services and initiatives by donating to my page. I’m completing The Push-Up Challenge to support this great cause and would love your help to reach my fundraising target.
27/05/2026
Where are some of your favourite holiday destinations?
Why? ✨✨
19/05/2026
It’s the boring repetitive work that creates change. ✅
Discomfort is growth.
In the beginning You’re not going to want to change…
My top three tips to inspire routine/structure.
👑 earlier nights / waking up early. (Energy is at its peak of a morning)
👑 WALKING - and with intent! This is daily no questions asked. Good pace. And longer duration.
👑 meal times yep timing is everything - mains and snacks your body is literally a machine!
Eating when you like should be a personal
Right- Wrong!
If you have goals , you want a regulated diet and exercise regime. Energy in energy out.
It needs structure!
✅
For so many this sounds hard 🔝
This is just scratching the surface.
Nail the basics 💥
11/05/2026
I’m an online coach. 👑
With an online coach less is NOT more.
As a valued client we work at a distance which means our connection and education relies on MORE
I’m here to educate you, to give you the confidence boost , the kick start you need! So I give you as much as I can through two apps that utilise Nutrition (the value importance and quality)
Fatsecret app
Training app ⬆️ The kahunas
I say this is a training app however it gives so so much more !
👑 Habits (your daily habits AND example templates- pick one)
👑exercise program (which you can log as you train)
👑 training program WITH a customised eating plan for energy requirements
👑 BONUS supplementation stack (depending on goals)
👑pre screening questionnaire form (on sign up)
👑 terms and conditions SIGNED (on sign up)
👑 weekly coaching calls 📞
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Newcastle, NSW