HW FIT

HW FIT Strength & Nutrition Coach. NASM Weight Loss & Women’s Fitness Specialist. TRAIN WITH ME 💪🔥
(2)

03/09/2026

The 5 habits👇

1️⃣ Lift heavier than feels comfortable 🏋️‍♀️ Nothing moved until I picked a weight where 8-10 reps REALLY challenged me 👊💥💥

2️⃣ Eat more, not less. Protein and fuel for muscle building 💪 I was really good at hitting 2 grams of protein per kilogram of bodyweight, but I was under fueling. Total daily energy needs (calories) matter, too 👏👏

3️⃣ Walk🚶🏻‍♀️ 10k daily steps 👣 This does more for midlife fat loss than a sweaty, joint pounding cardio session 🥵 You only get leaner, faster, stronger when your body has the ability to recovery too 🧘‍♂️

4️⃣ Keep the carbs 🍌🍚🌽🥯 Especially after my workouts 🏋️‍♀️ I cut carbs for years. It did not make me lean but it did make me feel terrible 🫩… The calorie deficit does the work, not deprivation 🙅🏻‍♀️

5️⃣ Sleep. The unsexy magic ✨💫✨ Sleep is where muscle builds and hunger hormones reset 😴💤

💁🏻‍♀️ Most women stall because they’re unsure how to eat and exercise for fat loss, while maintaining energy to build strength and muscle 💪

💬 Comment “I’M READY” to find out how I can help you 🫵 Your goals deserve this kind of support! 🤝

02/09/2026

The mistake👇

If you’re NOT EATING after the gym because you “just burned those calories” YOU’RE MISSING THE POINT 🤷🏻‍♀️

You worked out at the gym to look “toned”, right?!

But “toned” means building muscle and then losing enough body fat to “reveal” the muscle underneath 💪👀

But if you don’t eat, you don’t build muscle ➡️ you don’t look “toned” ➡️ you keep spinning your wheels 😵‍💫🤦🏻‍♀️

Eat enough protein AND carbs around your workouts 🏋️‍♀️ and watch progress start to happen👊🔥

Let’s do this!! 💪😅

💬 Comment “COACH” for 1-2-1 fitness and nutrition coaching from me 🙋🏻‍♀️

01/09/2026

💁🏻‍♀️Who can relate to this?👇

School starts. Work gets busier. Sports and activities pick back up. And suddenly, “What are we eating?” becomes a surprisingly difficult question to answer at 6pm…

That’s where a little meal prep can help ✅

And no, meal prep doesn’t have to mean spending your entire Sunday filling 21 identical containers 😵‍💫

It can be as simple as ⤵️

✓ Looking at the week ahead and spotting the busy days
✓ Cooking a little extra when you’re already making something
✓ Washing and chopping a few ingredients in advance
✓ Making breakfast or lunch for the next day
✓ Keeping a couple of easy, ready-to-go options on hand

The goal isn’t to prep everything.

It’s to make healthy eating a little easier when life gets busy 🙌🤩

💁🏻‍♀️Need some healthy meal ideas? Comment “FREE RECIPE CARDS” 📝

31/08/2026

Here’s the deal👇

Stop only trying to break your body down ❌
You can lose fat and still build your body up 💪

Yes, you need to be in a calorie deficit to lose fat 👍

But if you’re not training and eating for strength you’re losing muscle too!!! 😭

As women over 40 experience natural shifts in muscle mass and metabolism, eating enough to fuel your body and protect your strength is essential for preserving muscle 🏋️‍♀️

All exercise is good for health and for burning calories 🔥

But if ALL of your effort is put into trying to burn, you’re missing out on all the benefits of building strength and muscle 🚀 Especially for women over 40!! 💯💯💯

Plus, building muscle is like moving around in a racing car! It uses up A LOT of fuel!! 🏎️⛽️💥💥

So stop ✋
-Eating only to be thin
-Training just to burn calories
-Solely focusing on the scales

Do this instead👇
-Eat to fuel your body
-Train to get stronger
-Focus on how you feel 🥰

💁🏻‍♀️Want to know how you should be eating to achieve a strong and toned body that you’re proud of? Comment “WHAT ARE MY CALORIES”💬

29/08/2026

The 5 things👇

1. Eating “healthy” but still overeating 🥑🍗🍚
Healthy foods still contain calories. Your overall intake matters!! 💯💯💯

2. Neglecting daily steps 👣
Do not underestimate how effective hitting your steps can be 👏👏

3. Doing endless ab workouts 🤷🏻‍♀️
Core muscles are built through progressive and consistent resistance training 🏋️‍♀️

4. Not tracking the little extras 🤏
Oils, sauces, snacks, drinks and bites can easily add hundreds of extra calories a day 📈

5. Having an “all or nothing” approach 🙈
Once I realised consistency wins, that was the real game changer for my results 💪🔥😅

💁🏻‍♀️Want the exact workouts and meals I’m following on repeat at 46 years old? Comment “Abs over 40” 💬

28/08/2026

Lift weights to👇

✅ Build lean muscle that increases your metabolism 🔥
✅ Create the definition you’re actually looking for 👙👀
✅ Get stronger so everyday life gets easier 💪
✅ Improve your bone density and joint health 🥰
✅ Feel powerful and capable in your body 🤸🏾‍♀️

And here’s what nobody tells you 👉 As a woman over 40, you’re actively losing muscle mass every year 📉…

You’re fighting AGAINST your hormones, your age, and your body’s natural tendency to lose muscle 😩…

You are not at risk of getting “too bulky”!!!🙅🏻‍♀️❌

You’re at risk of becoming weak, frail, and dependent as you age 🤕…

That’s the real danger!! 💯💯💯

So please, PLEASE stop ✋ being afraid of lifting weights 🏋️‍♀️

Your body won’t betray you. Building muscle is hard work that happens slowly over time. And you have complete control of your results 🫵

💁🏻‍♀️Comment “FIT OVER 40” for the exact workouts I’m following right now to be fit, strong and toned at 46 years old! 💬

Address

PT Hale, Progress House, 17 Cecil Road
Altrincham
WA159NZ

Telephone

+447940460448

Website

Alerts

Be the first to know and let us send you an email when HW FIT posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category