HW FIT, PT Hale, Progress House, 17 Cecil Road, Altrincham (2026)

11/06/2026

How to look TONED👇

In 2018 I was right where you are...

Cutting carbs, burning more calories, eating protein bars instead of meals, etc.

But nothing was working 😭

Until I changed these 5 things:

1️⃣ I started eating the right amount of calories for me and my goals - this number should take into account your gender, age, weight, height and activity level 🏃🏻‍♀️ This will give you confidence in how much YOU 🫵 should be eating for YOUR goals, and stops the yo-yo dieting cycle, which gets you nowhere 🥴…

👉Need help calculating this number? Comment “What are my calories”💬

2️⃣ I also focused on consuming the right macro split daily - this helped with my energy levels, sugar cravings, hormone health, sleep and recovery, and body composition!! 👙👀

🍗 Protein = around 2g per kg of bodyweight
🥑 Fats = around 1g per kg of bodyweight
🍚 Carbs = ALL the remaining calories (with the majority consumed around my workouts)

3️⃣ I stopped avoiding carbs and started consuming a portion in each meal, especially before AND after my training sessions 🏋️‍♀️

⛽️ BEFORE = FUEL. Eating complex carbs (oats, wholemeal toast, banana) before training tops off your muscle glycogen (energy stores). This gives you sustained energy, heavy lifts, and prevents you from hitting “the wall” 😥
🔄 AFTER = RECOVERY. Eating fast-digesting carbs (white rice, pasta, potatoes) after training spikes insulin. This stops muscle breakdown, refills your empty fuel tanks, and rushes nutrients to your muscles for faster repair 💪

4️⃣ I let go of the idea that I needed to weigh a certain amount, because weight loss & FAT LOSS are very different! I have no idea what I weigh now and it’s the most free I’ve ever felt! 💃🏻

5️⃣ I stopped caring how many calories I burned in a workout and starting trying to get stronger and build muscle to help my body burn more calories all day long.

Building muscle = game changer! 👌🔥

💁🏻‍♀️Want to try the exact workouts I’m following right now to be strong & toned at 46 years old? Comment “FIT OVER 40”💬

08/06/2026

The 7 things👇

1️⃣ I walk every single day. Whether it’s outside or on my - This clears my mind, improves my mood and helps with digestion, and weight management.

2️⃣ I work on mobility before every workout. This helps me move better with less stiffness, aches and pains.

The mobility exercises I do are on my YouTube channel. Comment “MOBILITY” and I’ll send you the links 🔗

3️⃣ I lift weights 4 days a week. Muscle is your metabolic engine 🔥 and key to aging well!

4️⃣ I eat a lot of meals on repeat. This reduces decision fatigue, makes meal prep and food shopping easy!

Comment “RECIPE CARDS” for my top 12 go-to meals 🍽️

5️⃣ I prioritise protein and fruit/veggies in every meal. Protein to support muscle growth and recovery. Fruit/veggies for overall health. Both keep me full and satisfied all day and in between meals.

6️⃣ I have large hearty meals. I don’t have the need to snack and graze all day. If I do want a snack, I’ll have .uk or Greek yogurt.

7️⃣ I pay attention to recovery. Aim for 7+ hrs sleep every night, and I don’t feel guilty for taking rest days.

I don’t do anything extreme. It’s consistency with day to day habits that help me feel strong and energised. This has been key to a sustainable lifestyle.

What a gift and privilege it is to be able to move your body. Don’t take it for granted! 🙏

💁🏻‍♀️ Want to try the exact workouts I’m following right now? Comment “FIT OVER 40” 💬

07/06/2026

The 3 things👇

1️⃣ At 46 years old, I know the importance of training for muscle, not calorie burn.
Muscle is your body’s largest glucose sink.

More muscle means better insulin sensitivity, which means less belly fat accumulation over time. I lift heavy, I chase progressive overload, and I do not care what number my watch says I burned 🤷🏻‍♀️

2️⃣ I treat recovery as seriously as I treat lifting.
Poor sleep, under-eating, and overtraining all send the same signal to your body: store fat, protect resources. And where does it store it? Your midsection.

My daily walk isn’t negotiable. My sleep isn’t negotiable. Recovery isn’t a reward for a good training week, it’s part of what makes the training work 💪

3️⃣ I eat the right amount of calories and macros for me. Chronically under-eating is one of the fastest ways to tank your muscle mass and make belly fat even harder to lose 😭

My meals are structured and planned, including enough CARBS to fuel my training 🏋️‍♀️ Every meal is built around protein and fibre first. That’s what keeps blood sugar stable between meals and hunger from running the show.

None of this is a shortcut 💁🏻‍♀️ it’s a lifestyle 🥰

👉Not sure what to eat? Comment “FREE RECIPE CARDS” for the 12 meals I’m eating on repeat 🔁

06/06/2026

The ONE tip👇…

💁🏻‍♀️I thought this was worth sharing here because it’s one of the simplest, yet most effective ways to get long term success…

I use one of the most valuable programming tools I’ve learnt in nearly a decade of coaching clients and breaking down my own training -

Periodising effort.

The goal is to start with a conservative level of effort to allow room for progression 💪

A simple example across a 4-week mesocycle is this:

Week 1 - RPE 7
Week 2 - RPE 8
Week 3 - RPE 9
Week 4 - Send it!

“RPE” stands for Rate of Perceived Exertion. It is a subjective scale, usually from 1 to 10, used to gauge how difficult a specific set of an exercise felt. It is based on how many more repetitions you could have realistically completed before hitting failure.

💁🏻‍♀️For example, an RPE 8 means the set was highly challenging but you felt you had exactly 2 repetitions left in the tank 😅

An analogy I use is to think of it like a marathon.

If you sprint from the start it will negatively impact the entire race. You need to pace yourself to set yourself up for a successful entire race 👏👏

This strategy has been one of the most successful tools I’ve used for myself and the clients I coach, regardless of whether the goal is strength or fitness 🏋️‍♀️

👉Want to try the EXACT workouts I’m following right now to be strong & toned at 46 years old? Comment “FIT OVER 40”💬

Address

PT Hale, Progress House, 17 Cecil Road
Altrincham
WA159NZ

Telephone

+447940460448

Website

https://linktr.ee/hwfit

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