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Hannah Spence Coaching, Ballymoney (2026)

09/09/2026

This is what just four weeks of movement can do - and I’m not talking about a physical transformation.

At 55, while going through menopause and managing arthritis in her hands and knees, my mum decided to give the gym a chance.

Her goals are to become stronger, support her bone health, build strength around her joints, rehabilitate her knee and reduce the risk of future injuries. She also wants to improve her confidence, fitness and work towards fat loss.

But she’s already gained more from it than either of us expected.

She looks forward to her sessions, feels better mentally and has started getting out for more walks with the dogs, my dad and me.

That little bit of structure has also made her feel more motivated and productive throughout the rest of her week.

This is why exercise should never be viewed as something we only do to change how our body looks.

It’s about building a body that supports you through every stage of life - and feeling more capable while you do it.

No matter your age or starting point, your training can be adapted to your body, your abilities and your goals.

You haven’t left it too late 🤍

If you want to become stronger and more confident but don’t know where to begin, DM me “SUPPORT” and let’s have a chat x

08/09/2026

There’s no stage of life where looking after yourself suddenly becomes easy…

You might be studying, building your career, working long hours, raising children, caring for family, navigating hormonal changes - or simply trying to balance your health with a busy social life.

Whatever your age or circumstances, your plan should be personal to you.

✖️You don’t need more pressure or a strict routine that leaves no room for life.

✔️ You need support, flexibility and a realistic approach you can continue even when things get busy.

Whether you want to lose body fat, become stronger, improve your health or feel more confident in the gym, we’ll build your plan around your goals and your life.

Ready to start prioritising yourself?👇
Apply for coaching through the link in my bio 🤍

02/09/2026

You don’t need to have everything sorted before we start working together 🤍

I’ll meet you where you’re currently at - not where you think you should be.

Together, we’ll look at your routine, the time you realistically have, what you’re already doing and what usually gets in your way.

From there, we’ll start with manageable changes and build habits that actually fit into your life. As they become part of your routine, we’ll keep building on them.

You don’t need to change everything overnight or have it all figured out before you begin - that’s what the support, guidance and accountability are there for 💗

The Back to You Reset starts Monday 7th September.

DM me “RESET” and let’s have a wee chat 🤍

01/09/2026

Can’t commit to the same PT time every week? That doesn’t mean coaching won’t work for you 🤍

One of the biggest benefits of online coaching is the flexibility.

You don’t need to be in a certain gym at a certain time or organise your whole week around an appointment with me. Your programme is ready whenever you are - whether that’s before work, after the school run, during a quiet evening or whenever you manage to find an hour for yourself.

You can train at home, in your own gym or even keep your routine going while you’re away. If your week changes, the plan can change with it.

But flexible doesn’t mean doing it alone.

You still have the structure, accountability, education and support of having a coach - without needing your schedule to look the same every week.

That’s what makes online coaching work so well for busy women: it meets you where you are, wherever you are 💗

The Back to You Reset starts Monday 7th September.

DM me “RESET” and I’ll send you the details 🤍

28/08/2026

You barely eat all day… so why aren’t you losing weight?

Because “barely eating” doesn’t always mean you’re consistently eating fewer calories overall.

Skipping breakfast, grabbing something small for lunch and then reaching the evening absolutely starving can lead to larger portions, more snacks and extra bites that add up without you realising.

The same goes for weekends. You might eat very little through the week, then have meals out, takeaways and drinks that bring your weekly intake back up.

That doesn’t mean you need to eat even less - and it doesn’t automatically mean you have a “slow metabolism.”

You may just need more structure and consistency across your full week.

Regular meals, enough protein and fibre, planned snacks and room for the foods you enjoy will get you much further than skipping meals and starting again every Monday.

If you’re tired of guessing and want a realistic plan that works around your life👇

DM me “STRUCTURE” or use the coaching enquiry link in my bio 🩷

25/08/2026

50lb down - but Rebecca’s life didn’t suddenly become less busy to make it happen 🤍

Over the past year, she has worked a busy, stressful full-time job, been planning her wedding and still enjoyed holidays, hen dos, weddings, concerts, weekends away, date nights and takeaways.

There were plenty of reasons she could have waited for a “better time.”

Instead, she learnt how to work around the busy weeks.

How to plan ahead when she had something on.
How to keep things simple when work was hectic.
How to enjoy herself without feeling guilty.
And how to return to her routine without waiting for another Monday.

That’s what online coaching gave her - not a life she had to put on hold, but a plan that worked around the life she already had.

The 50lb is an incredible result, but the knowledge, confidence and habits she has built are what will stay with her ❤️

If you’ve been waiting for work, family life or your social calendar to calm down before focusing on yourself, “The Back to You Reset” was created for you.

We start Monday 7th September.

DM me “RESET” and I’ll send you the details 💗

20/08/2026

If summer has left you feeling like you’re starting from scratch, this is for you 🫵

Over the past few days, so many women have told me the same things:

“I don’t know what to do”
“I can’t find the time”
“My food is all over the place”
“I need a proper routine again”

So I’ve created The Back to You Reset - 8 weeks of personalised online coaching for busy women and mums who are ready to make some time for themselves again.

This isn’t about undoing the summer, training every day or suddenly eating perfectly.

Week one is about finding your feet. From there, we’ll build a routine around your work, family and everything else you already have going on.

Alongside your personalised training plan, nutrition guidance, weekly check-ins and ongoing support, you’ll also get full access to my educational content library.

It covers everything from understanding calories, protein and meal planning to gym confidence, progressive overload, hormones, mindset, scale fluctuations and managing the weeks when motivation disappears.

I don’t just want to tell you what to do - I want to help you understand why you’re doing it and give you knowledge you can keep using long after the 8 weeks are over.

We start Monday 7th September and spaces are limited…

DM me “RESET” or click the link in my bio and I’ll send you all the details 💗

16/08/2026

“Nothing changes if nothing changes” is one of my favourite quotes, and my clients can agree with me on that🤌

But making a change doesn’t mean suddenly training five days a week, cutting out your favourite foods or trying to become a completely different person overnight.

Sometimes it’s planning your meals before the week begins.

Getting to the gym twice instead of waiting for the “perfect” week to do four sessions.

Going for a walk instead of doing nothing.

Getting back to your routine after a weekend away instead of writing off the rest of the week or month.

None of it sounds that exciting - but those are the changes that actually add up to get you the results you want.

If you’re fed up going round in circles and want a plan that works around your life👇

DM me “CHANGE” or click the link in my bio 🔗

13/08/2026

With “skinny jabs” becoming more popular, it sometimes feels like we’re going backwards to a time when being as small as possible was the ultimate goal.

Just to be clear, this isn’t a judgement of anyone using weight-loss medication. For some people, it can be a really helpful tool for improving their health.

But I do think we need to be careful that we aren’t putting skinny back on a pedestal and forgetting about everything else that matters.

In the photos on the left, I was 20/21. I wanted to be as skinny as possible and thought a lower number on the scales automatically meant I was doing better.

Six years later, I’m roughly a stone heavier - and I’ve been around two stone lighter than I am now.

I won’t pretend that the number never gets in my head. Accepting that the scales are heavier can still be hard sometimes.

But my body has changed as I’ve grown into a woman. I’ve built muscle, worked through a difficult hormonal journey and developed a much healthier relationship with food.

Now I want to fuel my body properly, keep getting stronger and look after my bones, joints and long-term health.

I’m content with my body now. That doesn’t mean I don’t have goals - it just means my goal isn’t to spend my life constantly trying to become smaller.

For me, progress now is about building a lifestyle I can maintain, not chasing another quick fix or the lowest possible number on the scales.

Healthy won’t look the same on everyone - and smaller doesn’t always mean better.

If you want support getting stronger, fuelling your body and working towards your goals without your whole life revolving around the scales…

DM me “STRONG” to chat about coaching 🩷

Hannah Spence Coaching

09/09/2026

08/09/2026

02/09/2026

01/09/2026

28/08/2026

25/08/2026

20/08/2026

16/08/2026

13/08/2026

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