Lady The F Up

Lady The F Up Online Fitness & Nutrition Coaching. Empowering women to be the best version of themselves - physica

Perimenopause Might Be The Most Gaslit Phase of A Woman’s LifeOne expert says:“Weight gain is normal”Another says:“You’r...
06/05/2026

Perimenopause Might Be The Most Gaslit Phase of A Woman’s Life

One expert says:
“Weight gain is normal”

Another says:
“You’re just not trying hard enough”

Then someone else says:
Lift Heavy
No wait … you’re overtraining
Do more cardio
No stop, cardio spikes cortisol.

Meanwhile you’re sitting there thinking:
SO WHICH ONE IS IT?

Here’s the truth no one explains clearly

Perimenopause isn’t a willpower problem
It’s a physiology shift

Estrogen fluctuates
Muscle mass becomes harder to maintain
Recovery changes
Blood sugar regulation shifts
Stress tolerance drops

So the old approach of:

Eat less
Do more cardio
Push harder

Starts backfiring

And the other extreme -

“Just relax, it’s your hormones “ keeps women stuck.

Results in perimenopause don’t come from GOOD INTENTIONS

Results come from clear leadership and a plan that fits your physiology now

Clear the noise and women no longer think they are broken or something isn’t working.

They just needed the right APPROACH With us!

05/27/2026

You don’t need 15 random glute exercises, You need EFFECTIVE movements.

These are 3 of my favourites
• Step Ups
• Hip Thrusts
• Hip Abductions

Most people aren’t lacking exercises.

They’re lacking:
proper ex*****on
full intent
progressive overload
consistency long enough to adapt

Here’s a glute session that targets the glutes through multiple functions for complete development👇

Save this for your next lower body day 🍑

Complete Glute-Focused Workout

1. Barbell Hip Thrusts
4 sets
1-22 sec squeeze at the top
Control the lowering phase
Keep ribs down, core engaged

2. Step Ups
3 sets
Slight forward torso lean
Drive through full foot
Control the eccentric, dont just “drop”

3. Romanian Deadlifts
3 sets
Hinge at hips, think “sit bones to the sky”
Soft knees
Push hips back slightly

4. Cable or Machine Hip Abductions
3 sets
Slight torso lean forward
Control every rep, keep glutes engaged
Don’t swing/launch weight. CONTROL

5. Glute-Focused Back Extensions
2–3 sets
Round slightly through upper back
Think “tuck pelvis + squeeze glutes, like you’re hip thrusting into the pad)
Don’t hyperextend lower back

6. Cable Kickbacks
2–3 sets
Stabilize yourself
Contract the glute, not just swinging your leg up
Slight forward hinge

Give this workout a try! Comment below your fav glute exercises

05/26/2026

She stopped restarting and started transforming

This is what happens when a client stops looking for the fastest route and starts committing to the process long enough for her body to actually change.

71 weeks of learning her body, building better habits, improving her training, navigating real life, and continuing to show up even when things were not perfect.

This transformation is not just about the physical change, although that part speaks for itself!

Losing Weight Is Easy. Keeping It Off Is the Skill.
At some point, regaining the weight starts to feel normal.So normal ...
05/24/2026

Losing Weight Is Easy. Keeping It Off Is the Skill.

At some point, regaining the weight starts to feel normal.
So normal that you convince yourself your body is broken.
That it’s hormones. Or your metabolism.

That story feels safer than the truth.

The truth is this: you rush it every time.
You chase fast loss, skip the rebuild, and never give your body time to recover through a proper reverse.

Losing 10 lbs isn’t success if it comes back the next week.

That’s why our clients lose 30–50 lbs, increase their food after, and keep the weight off long-term.
Because we fix the foundation instead of repeating the cycle.

This is exactly what we teach inside
Not another push. Not another diet.
A reset that breaks the pattern for good.

There comes a point where pretending you’re okay becomes more exhausting than changing your life.She laughed.Showed up f...
05/07/2026

There comes a point where pretending you’re okay becomes more exhausting than changing your life.

She laughed.
Showed up for everyone.
Handled work, responsibilities, life…
But deep down, she was unhappy with what she saw in the mirror.

Not because she lacked potential.
Because she spent too long putting herself last.

This transformation didn’t happen from motivation.
It happened when she finally got honest with herself and decided she deserved better.

The early mornings.
The discipline.
The days she wanted to quit but didn’t.

That’s what changed her.

And the craziest part?
The weight loss was just the bonus.
The real transformation was becoming the woman who finally stopped abandoning herself.

❤️

Comment Below And Guess Which LTFU Coach Matches Each Little Girl 💕
03/04/2026

Comment Below And Guess Which LTFU Coach Matches Each Little Girl 💕

We Don’t Coach Women Because It’s Trendy👇We coach women because it’s necessary.Every single one of us on this team knows...
02/14/2026

We Don’t Coach Women Because It’s Trendy👇

We coach women because it’s necessary.

Every single one of us on this team knows what it feels like to put yourself last.

To juggle careers, kids, aging parents, relationships, hormones, expectations — and still feel like you’re not doing enough.

So when we say we care… we mean it.

Coaching, to us, isn’t just macros and workouts.

It’s the nervous system regulation when life feels chaotic.
It’s boundaries when you’ve been saying yes to everyone but yourself.
It’s building muscle, yes — but also building standards.

We take this work personally.
We celebrate your PRs.
We adjust your plan when stress is high.
We call you forward when you’re playing small.
We protect your long-term health like it’s our own.

Because women deserve:

Strength that lasts into their 60s, 70s and beyond
Food freedom without self-sabotage
Confidence that isn’t tied to a number on the scale
A team in their corner who refuses to let them quit on themselves

We are not here to shame.
We are not here to sugarcoat.
We are here to raise the standard.

When one woman gets stronger, calmer, healthier —
her family feels it.

Her community feels it.
Her daughters see it.

That ripple effect? That’s why we do this.

This isn’t just coaching.
It’s legacy work.

And we are damn proud to do it together.

Happy Valentines Day❤️❤️

Congratulations to all the incredible LadyTheFUp women who earned their spot in this year’s Hot & Fit 100 🔥🔥🔥🔥
01/29/2026

Congratulations to all the incredible LadyTheFUp women who earned their spot in this year’s Hot & Fit 100 🔥🔥🔥🔥

Merry Christmas to our amazing community 🤍 We’re so grateful for each and every one of you. Wishing you a day filled wit...
12/25/2025

Merry Christmas to our amazing community 🤍

We’re so grateful for each and every one of you. Wishing you a day filled with love, joy, and good health.

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