GrandmaSTRONG's
Strength Snacks 
28-Day Challenge
For any Woman 50, 60 or Beyond 

WHAT'S

A STRENGTH SNACK... AND HOW CAN IT CHANGE MY BODY IN 28-DAYS? 

This isn't a typical fitness challenge.

This is about interrupting your day with short bursts of strength that make a long-term difference.

Over 28-Days, you'll be guided through daily "Strength Snack" workouts — each just 3-5 minutes long — that slots effortlessly into your schedule without needing to gear up, drive anywhere, or block off a full workout window.

These micro-sessions are deceptively powerful. When done consistently, they help you:

  • Reignite strength in ageing muscles.
  • Counteract the effects of long hours sitting.
  • sharpen movement patterns for daily life.
  • And shape the way you think about what your body can still do.
It's not about doing more. It's about doing smart, small things often... and watching the cumulative magic unfold.

By the end of this challenge, you'll feel stronger, more mobile, and more confident in your ability to move well through the day — all in less than 20-30 minutes total per day (thats if you complete 5-6 sessions in a day).


LET'S TOUCH ON

A LITTLE HISTORY & THE SCIENCE BEHIND IT

The idea behind “Strength Snacks” isn’t just convenient — it’s effective and proven.
We now know that:

  • Even a few days of inactivity can raise blood sugar, increase insulin resistance, and accelerate muscle loss.
  • Short, moderate-intensity movement bouts trigger fat-burning, aerobic conditioning, and joint lubrication.
  • These micro-movements rewire neuromuscular patterns, helping you move with better form, less pain, and more confidence.
  • They also reduce the stress hormone cortisol, and boost positive mood and focus.
“Strength Snacks” were born out of lived experience and backed by body science. They’ve become a favourite secret weapon inside GrandmaSTRONG… and now they’re yours.

WHAT'S

INCLUDED IN THE 28-DAY CHALLENGE? 

  • 28 Days of Guided "Strength Snack" Workouts. You'll receive a fresh 43-5 minute workout each day. Every move is intentionally short, safe, and structured — designed for real-world strength and everyday ageing bodies.
  • Beginner Friendly, Joint-Friendly, Time-Friendly. No need to get sweaty, suited up, or stressed out. Every snack is short enough to start now — no warmup required.
  • No Equipment Needed — But Use What You Have. Bodyweight options are always given, but if you’ve got a dumbbell, resistance band, or step, you’ll get bonus tips to level up.
  • Works with Your Life, Not Against It. These micro sessions are ideal for busy schedules, travel days, school pickups, or times when energy is low and life is full.
  • Motivation Prompts to Keep You Going. You’ll learn how to build simple habit triggers — like using the fridge, stairs, or a timer — to remind you to move.
  • Built-In Recovery and Progress Weeks. Each week follows a smart structure: build, challenge, recover, progress — keeping your body safe and sustainable.
  • Real Science, Real Results. The challenge design reflects leading-edge strength science and psychology — including the benefits of non-exhaustive neuromuscular training, stress adaptation, metabolic balance, and cognitive reset through moderate movement.
  • Confidence-Boosting Community Access. Join others inside GrandmaSTRONG who are walking this path too. Encouragement, questions, and wins are shared daily.

Just A Few Sample (of the 28) "Strength Snack" Video's

TRANSFORM YOUR BODY WITH STRENGTH SNACKS 
AND BECOME MORE... UNBREAKABLE

WHAT

TRANSFORMATION CAN I EXPECT IN 28-DAYS?

You don’t need long workouts to feel stronger.

Over the next 28 days, you’ll experience the powerful effects of short, consistent movement — and start noticing the difference in how your body feels, moves, and responds. Each 3-5 minute Strength Snack is designed to gently build your strength, boost your energy, and rewire the way you think about fitness after 50. Here’s what you can expect…

  • Unlock the Power of Cumulative Strength
    Tiny sessions done regularly stack up. These 4-minute movement snacks create a surprising training effect — boosting strength, energy, and endurance without exhausting your body.
  • Change the Way You Think About Movement
    You’ll learn to shift your mindset from “I don’t have time” to “I can do this anytime.” These small wins build lasting momentum.
  • Combat Sedentary Habits
    Sitting is the new smoking. These micro-movements break up long periods of stillness and restore vitality, circulation, and joint ease.
  • Feel a Shift in How Your Body Moves & Responds
    Even by week two, you may notice everyday things like getting up from a chair, going upstairs, or carrying groceries feels easier.
  • Rebuild Strength in Real-Life Movement Patterns
    From squats to step-ups, push-ups to resistance band rows, you’ll train the muscles you actually use day-to-day — not just in workouts.
  • Boost Your Metabolism & Energy
    Without draining your nervous system or spiking stress hormones, these snacks ignite your fat-burning and energy-producing engines.
  • Train Without Overtraining
    They complement — not compete — with your main workouts or walks. You’ll never overdo it, but you’ll always move forward.

STILL THINKING...

IS THIS CHALLENGE RIGHT FOR ME? 

It might be, if any of this feels familiar:

  • "I'm just not consistent with workouts. I start strong, then life takes over."
  • "I sit too much during the day and it's catching up with my knees, hips, and energy."
  • "I don't want to stop my walks or yoga, but I know I need to add strength — and I don't know how."
  • "I'm tired of feeling like I have to choose between exercise or everything else."
  • "I want to keep up with my grandkids... but lately, I'm saying 'no' more than I'd like."
  • "I want to build strength, but traditional workouts feel too intimidating, too long, or too advanced for me right now."
If you nodded at even one of those... this is your perfect entry point into a new strength lifestyle.


About Sheree Founder & Coach

Sheree, now in her early sixties (mum of 4 & grandma of 3 at present), is a Registered Nurse (Cardiology), C.H.E.K. (Corrective Holistic Exercise & Kinesiology) Movement Coach, Specialist (Over 50s) Strength Practitioner & PN (Precision Nutrition) certified nutrition specialist, is passionate about empowering women all over the world to become their best selves. She brings decades of experience and expertise in training women 50, 60 & beyond, and together with big dreams and a big vision has spent the last decade creating and implementing THE STRONG ZONE™ program to transform everyday lives to empowered success.

Why They Recommend
Training with Sheree

JANINE


I just wanted to be strong enough to do all the things in life that I want to do. Like lifting my grandchildren and being able to do work here in the ceramics area delivering clay. And I have actually been able to deliver 600 kg of clay, moving it 300 kg at a time.

Gen


Lost weight and fitted into her mother of the bride dress without any dieting

ERIN


Improved strength and walks stairs & hills without getting tired

RACHAEL


I’ve been coming to Spice Fitness for about six months on and off... Sheree’s been really, really supportive and helpful, just makes it really good fun and every time is different and she’s just full of energy and vitality and just - the time just passes so quickly. It’s just really good fun so I’ve really enjoyed it.

Simone


I started as an act of absolute desperation with no real sense of hope or expectation of pleasure, and all these years later I can’t get enough of it.
I’ve gone from being too unfit to walk to the top of the street without puffing, to being physically strong and fit enough to climb mountains, go kayaking, and lug furniture around.

Michelle


Strengthened painful knees for world challenge trek

How Your Body Works Today & What You'd Like it to Be Tomorrow is Dependent On What You're Doing NOW

You don’t need to change your life to change how you feel in your body.
You just need to start — one snack at a time.

Sign Up Today For

Only $14AUD

Upon purchase you’ll receive INSTANT ACCESS to the GrandmaSTRONG 28-Day STRENGTH SNACKS Challenge. This Program is 100% Digital. No Physical Products will be Shipped.

Frequently Asked Questions

ARE these workouts for women of all ages?

CAN I DO OTHER EXERCISE AT THE SAME TIME?

WhAT results CAN I EXPECT TO SEE? 

ARE THESE WORKOUTS SUITABLE FOR BEGINNERS? 

IF LONG DO I HAVE ACCESS & CAN I repeat? 

What equipment would i need? 

How Will I get access to the workouts? 

What if i have questions during the challenge? 

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