Coachedbycharlotte

Coachedbycharlotte Strength & Performance Coaching | HYROX athlete 🏋️‍♀️
Women's Health & Wellness Optimisation Coaching 🍃

18/06/2026

Maybe I’m not where I thought I’d be after 10 years, but that’s not really the point.

The point is that I’m still here.

Ten years later, I’m still showing up. Still training. Still investing in myself. Still working towards the same goal.

Yes, the way I train has changed. I’ve moved through powerlifting, bodybuilding, and now a more performance and function-focused approach. But the goal has never changed: to become the strongest, healthiest version of myself possible.

When you look at someone and think, “I wish I looked like that,” it’s easy to assume they’re doing something extraordinary.

Most of the time, they’re not.

They’ve simply committed to the process for longer than most people are willing to.

They’ve stayed dedicated to themselves.

Social media shows you the transformation photo. The before and after. The highlight reel.

What it doesn’t show you is the decade in between.

The years of learning. The mistakes. The setbacks. The times you had to rebuild from scratch. The countless ordinary days where nothing exciting happened except showing up and doing the work anyway.

From the very beginning, I had coaches guiding me. I chose to invest in learning, trust the process, and go all in. I haven’t spent the last 10 years guessing my way through it.

I’ve spent 10 years applying consistency and investing in my knowledge and skill sets over and over again.

So if you’re feeling behind, remember this:

You’re probably comparing someone else’s decade to your current chapter.

Be content with allowing the journey to never end.

Lunchboxes aren’t just for kids. 👧 One of the biggest barriers to eating well isn’t knowledge... It’s actaully convenien...
18/06/2026

Lunchboxes aren’t just for kids. 👧

One of the biggest barriers to eating well isn’t knowledge... It’s actaully convenient.

Most people don’t struggle because they don’t know what foods are “healthy.” They struggle because they’re busy, underprepared, and grabbing whatever is easiest when hunger hits.

That’s why I’m a big fan of the adult lunchbox. Having a balanced option ready to go makes it so much easier to fuel your body, hit your protein, and stay consistent without overthinking it.

These lunch boxes are simple:
✔️ A mostly over 30g of protein
✔️ Carbohydrates for energy
✔️ Fruit and vegetables for fibre and micronutrients
✔️ Foods you actually enjoy eating

Not every meal needs to be meal prepped like social media will try to tell you. And every meal doesn’t have to be a fancy recipe.

Just practical nutrition that fits real life.

What are you filling your lunch box with? Drop your idea below 👇

17/06/2026

“Just eat less.” 🙃

It’s probably the most common fat loss advice out there. And for a short period of time, it can work.
But what happens when you’ve been eating less for months… or even years?

Your body adapts.

This doesn’t mean your metabolism is “broken”, but it does mean your body becomes incredibly efficient at conserving energy.

Prolonged dieting can reduce energy expenditure through a process known as metabolic adaptation. In simple terms, your body starts burning fewer calories than expected based on your size and activity levels.

You may notice:
• Lower energy levels
• Reduced training performance
• Slower recovery
• Increased hunger and food focus
• Fewer calories burned through everyday movement

The frustrating part?

Most people respond by cutting food even further.
But if your goal is sustainable fat loss, the answer isn’t always eating less.

The goal is to spend as much energy as possible while maintaining a calorie deficit that your body can tolerate and that’s why fuelling matters.

Food isn’t just calories, It’s information.

It tells your body whether it’s safe to train hard, recover well, build muscle, regulate hormones and continue expending energy. A well-fuelled body will almost always outperform an under-fuelled one.
And often, the women struggling most with fat loss aren’t eating too much.

They’re stuck in a cycle of chronic under-fuelling that they’ve been told is “discipline.”

This is exactly the kind of topic we dive into inside my Skool community. Because understanding the why behind nutrition will always be more powerful than blindly following another diet.

If you want to actually LEARN how to do things instead of just being told what you should do, the SKOOL group is perfect for you, dm me and I’ll invite you in! 💌

You don’t need a metabolism reset, a detox, a new supplement stack, or another round of cutting carbs because someone on...
16/06/2026

You don’t need a metabolism reset, a detox, a new supplement stack, or another round of cutting carbs because someone on the internet told you it worked for them.

What you need is honesty.

The reality is that many women have spent years stuck in a cycle of trying to eat less, do more, and somehow convince themselves that feeling exhausted is just part of the process. When progress slows down, the answer becomes eating even less. When energy drops, the answer becomes more caffeine. When motivation disappears, the answer becomes trying to be more disciplined.

But eventually your body starts pushing back. Not because it hates you, but because you hate it so much.

You feel tired all the time. Recovery takes longer. Training feels harder than it should. Cravings increase. Your mood suffers. You start questioning whether you’re doing enough, when in reality you’ve been asking your body to run on empty for far too long.

That’s not to say everyone needs to eat more. Fat loss still requires a calorie deficit. Nutrition still matters. Training still matters. But there’s a difference between creating a structured, sustainable approach to achieving a goal and constantly trying to survive on the least amount of food possible.

Too many women have been taught that success comes from restriction. That if they could just be a little stricter, a little leaner, a little more disciplined, everything would finally click into place.

In my experience, that’s rarely the thing holding them back, although there are people who are just lazy in general but thats another conversation.

More often than not, the biggest breakthroughs happen when women stop chasing extremes and start focusing on the fundamentals. Consistent training. Adequate nutrition. Quality sleep. Managing stress. Building habits they can actually maintain for more than a few weeks at a time.

If i had a dollar for every time i said “the boring stuff works” i’d be a millionaire by now.

It works for the long term, day i and day out. And thats the biggest hill i will die on.

15/06/2026

A client said something to me recently that genuinely caught me off guard.

She told me that before we met, she didn’t think she’d be worthy enough for me to coach her.

Not because of the cost, or the commitment.
She simply didn’t think she was “good enough”.
And it made me a little sad because I know she’s not the only one who has felt that way.

I get it, I would be lying if i said i never have felt like that too when thinking about hiring a coach to work with.

Over the years, I’ve spoken to so many women who have convinced themselves they need to lose weight first, get fitter first, become more consistent first, or somehow prove they’re capable before asking for help.

As though coaching is something you earn once you’ve already achieved the goal. But that’s never been what coaching is about. We are hear to help you with that goal.

You don’t need to arrive as the finished product. You don’t need to have the perfect habits, the perfect body, or the perfect level of fitness.

You just need to be willing to start.

So if you’ve been sitting there watching from the sidelines, wondering whether you’re ready, whether you’re fit enough, athletic enough, or worthy enough...

This is your reminder that you don’t have to earn the right to ask for support.

Sometimes the bravest thing you can do is stop telling yourself all the reasons why you can’t, and take the first step anyway.

I’d love to know in the comments or dm me have you ever talked yourself out of something because you didn’t think you were good enough?

13/06/2026

Trust me when I say I understand… I understand! 🫂

Strap in! 🫣

Setbacks are inevitable, in fact it’s a sure thing I’ll be experiencing more, but we don’t quit, we just pivot.

Iv had so many set backs then I’d like to honestly remember, some nearly taking my life.

Some that I still have the full effects from daily, hello spinal injury with neurological symptoms in my legs on the daily, not to mention pain. 🙃

That’s not even the scariest part, the scariest part is thinking about where I woudl be if I didn’t continue to put one foot forward daily.

I don’t really want to think about it.

Yes, I had to pivot, I can’t powerlift anymore, and I had to stop riding and retire my horse which was a huge part of my life for years. So you could say iv lost a lot.

But iv also gained a lot.

Iv gained a lot of perspective, ability to adapt and pivot to the next thing, because ill always find something to do that aligns with my passions and who I want to be as a person.

Im not a quitter, and I never will be.

If your going through something right now, and you can’t do what you love, or be there person you so would love to be if you lost that last 10kg, or someone that just stopped doing something they loved and think they couldn’t possibly do it again, i could argue that you 100% can.

As you can see I have gone through things since I was 17 that could of 100% stopped me in my tracks, and just given up.

2026 is another year I have to pivot again, and so can you.

Adjust the plan accordingly, but the plan is always still the plan. 💭

There is an entire industry that likes to keep women underfuelled and undertrained, who profits from you staying frustra...
13/06/2026

There is an entire industry that likes to keep women underfuelled and undertrained, who profits from you staying frustrated enough to keep buying quick fixes, or the next best thing but never angry enough to actually question any of it.

Iv spent years in it, fasted training, 1200 calories, convincing myself it was just my body type and it was never going to work, calling 60 minutes on a spin bike recovery with a heart rate at over 180 bpm. I didn’t really look the way I wanted, I felt terrible, second guessed everything, and went nowhere.

My genetics never changed, and they never will, the thing that changed was my mindset around everything.

You don’t need to do more, you don’t need to do less, you don’t need to be more calculated. You need to allow for more time, you need to eat to support what you want to achieve... and that also counts if you want to be in a deficit to lose body fat, you have to train hard, girls lift more than the 4kg dumbbells, and stop following people that have been a size 6 for years because i can guarantee they have been under fuelling and have been fcking miserable for YEARS.

Why your calorie target might be higher then what the internet says? One of the most common questions I get is:“Why are ...
11/06/2026

Why your calorie target might be higher then what the internet says?

One of the most common questions I get is:

“Why are your calorie recommendations so much higher than what MyFitnessPal or an online calculator gives me?”

The answer is pretty simple, most calorie calculators aren’t built for active women.

Many online calculators use equations that estimate calorie needs based on body weight, age, height, and s*x. While that’s a good starting point, they often miss one important factor, your lean muscle mass.

Muscle is metabolically active tissue. The more lean mass you have, the more energy your body requires just to function, recover, and adapt to training.

This is why two women who weigh exactly the same can have completely different calorie requirements.

When calorie targets are set too low for too long, the body adapts:

• Recovery slows down
• Performance plateaus
• Energy levels drop
• Hunger increases
• Building muscle becomes harder
• Fat loss often stalls

Instead of relying solely on generic calculators, I prefer methods that consider lean body mass and activity demands to get a more realistic starting point.

Because the goal isn’t to eat as little as possible.

The goal is to fuel your body well enough to perform, recover, build strength, and actually get the results you’re working for.

Want to see what your calorie needs might actually look like?

Comment “FUEL” and I’ll send you the calculator I recommend.

OR

Comment “CALORIES” and I’ll calculate an estimate for you and send it through.

Because chances are, you’re not eating too much...

You’re probably eating less than your body actually needs especially if your active 💭

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