Weir Outdoor Training

Weir Outdoor Training £6 pay as you go
£25 for a 5 class pass
£45 for a 4 weekly as many classes as you wish

Tracy_strong for life
Coach
TB/Womens strength, fitness and health
Online and group coach for women 35+
Building women strong bodies and minds
No BS here, strategies for life

Paula didn’t start with PRO HYROX or 5am half marathons. She started with a wee plan and a decision to make time for her...
09/09/2026

Paula didn’t start with PRO HYROX or 5am half marathons. She started with a wee plan and a decision to make time for herself again.

At the beginning, it was about getting into a routine, building her strength and feeling better in herself. One workout at a time. One week at a time.

Now look at her. But none of that happened overnight, and you don’t need to want to run to Paris to get started.

You might just want to feel stronger, have more energy, lose a bit of weight or stop putting yourself at the bottom of the list.

That’s where we start. You don’t need to be fit to come to me. You just need to be ready to give yourself a chance.

DM me STRONG if you’re ready to get a wee bit of YOU back.

07/09/2026

Perimenopause is NOT the time to see how little you can eat.
As hormones change, protecting our muscle, bones, energy and recovery becomes even more important.
That means enough protein, carbs to fuel training and LIVE, healthy fats, fibre and enough calories to actually function.
Want to lose body fat? A sensible calorie deficit can absolutely work.
But starving yourself and hoping for the best?
The maths ain’t mathing Sandra.
Eat. Lift. Build muscle. Become a strong old burd.

You wanna know how and could do with a hand, I have a couple of 1:1 coaching slots avaliable DM me PERI

05/09/2026

Commit to the goal, not just the result 👏🏼

Big goals take time. They take months of training, fuelling properly, showing up when you can’t be arsed and sometimes navigating a wee hernia op along the way 😂

I train like this for Paris. I train like this for HYROX. And it’s exactly how I coach.

We live in a world that wants everything yesterday, but most people don’t fail because the goal is impossible — they fail because they don’t commit to it for long enough.

I don’t coach quick fixes.
Pick the goal. Commit to it. Do the little things. Keep fu***ng going. 💪🏼

Paris here we come 🇫🇷🧅🥖

When we started working together, we didn’t add more punishment.We binned that pish.She started eating enough to actuall...
02/09/2026

When we started working together, we didn’t add more punishment.

We binned that pish.

She started eating enough to actually fuel herself, lifting weights properly and training in a way that fitted around her life — instead of trying to live like a nun with an Olympic training schedule.

And that’s when things started changing 👀

She got stronger.
She became more consistent.
She stopped the “I’ll start again Monday” carry on.
People started noticing she’d been working out.
But even better — her whole relationship with exercise and her body changed.

That’s the bit I care about.

Because I’m not interested in giving women another 6-week plan they can only stick to when life is perfect.

I want you eating normal food, getting strong as f**k, enjoying your weekends and knowing exactly what to do when life inevitably gets a bit t**s up.

No hokey-cokey dieting.
No punishment.
No starting again every bloody Monday.

If you’re ready to stop arsing about and want a plan you can actually LIVE with, DM me READY 💪🧡

I have just created the 7 STEP STRONG FOR LIFE STARTER GUIDE, this is worth £97 and I am giving it to you for absolutely...
01/09/2026

I have just created the 7 STEP STRONG FOR LIFE STARTER GUIDE, this is worth £97 and I am giving it to you for absolutely FREE.

It is the exact stuff I wish more women over 40 knew about getting stronger, fitter and feeling bloody good in their body. Without living in the gym, surviving on lettuce or giving up on everything they enjoy.

No magic tea
No 30 day shred
No new you pish

Just 7 simple steps you can actually stick to.

Want me to ping you the link?

Comment or DM me FREEBIE and I will send it over 🤗

If you want to be a strong old burd who can still do the cool s**t when they are 70, these are the things you wanna star...
31/08/2026

If you want to be a strong old burd who can still do the cool s**t when they are 70, these are the things you wanna start doing now

Lift the bloody weights
Eat enough food to fuel your body
Stop hiding until you have lost 7lbs life is for living
Do the s**t that makes you feel a wee bit uncomfy
Find people that will make getting fit fun

You don’t need perfection

You just need to start doing more of the things that future you will thank you for……

Commit to yourself, keep showing up and I promise you will be amazed at what your body can do.

Comment AUDIT and I will send you a personalised voice note to help you workout what is actually holding you back from getting stronger, fitter and feeling bloody good in yourself 🤗

24/08/2026

Which one do you wanna be??

Most people believe that muscle loss starts when you’re old, but it absolutely doesn’t.

Try years and years earlier and this is because you ain’t giving your muscles a reason to stay.

Don’t you worry though it’s not too late there is still time to turn from a square slice to a fillet, even in our 40s and up. Building that muscle is absolutely one of the best things you can do for your health.

What does more muscle mean?

More muscle=better strength
More muscle = faster metabolism
More muscle = independence in later stages of life
More muscle = MORE CALORIE BURN (yup that’s what I said )

Muscle not only makes you look better, it’s one of the most important investments in your future……what’s the point in having the cushy nest egg when you can’t enjoy it cause yer a SQUARE SAUSAGE🤷‍♀️

If you want to learn how to change into a Fillet steak DM me strong and I can tell you how I can help.

We are absolutely drowning in fitness information.Don’t eat carbs after 7pm.Don’t eat fruit because of the sugar.Coffee ...
21/08/2026

We are absolutely drowning in fitness information.

Don’t eat carbs after 7pm.
Don’t eat fruit because of the sugar.
Coffee is ruining your hormones.
You need a detox.
You need this supplement.
You need this 5-minute morning routine.
You need to train THIS way at THIS time while facing fu***ng east

No wonder everyone is confused. I CAN FEEL CONFUSED (but that’s not hard😂)

But here’s the really boring truth…

THE BASICS WORK.

Eat decent food most of the time.
Eat enough protein.
Drink your water.
Lift some bloody weights.
Move your body.
Get your steps in.
Do some cardio.
Sleep.
Recover.
And do it consistently.

That’s it.

It’s not sexy.
It doesn’t need a fancy name.
And nobody can sell it to you as the latest secret.

But it works.

You don’t need to do everything perfectly, you need to get the simple stuff right most of the time, for a long time.

Stop chasing the next thing and get bloody good at the basics.

Want help cutting through all the s**te and figuring out what YOU actually need. Drop me a DM with BASICS and we can have a chat.

Lose the weight… but what are we actually losing?Because if your fat-loss plan is basically…Eat f**k all.Do loads of car...
19/08/2026

Lose the weight… but what are we actually losing?
Because if your fat-loss plan is basically…
Eat f**k all.
Do loads of cardio.
Watch the scales go down.
You might get lighter…
But you might also be saying goodbye to some of that lovely muscle you’ve worked for.
And then we’re wondering why we’ve got a saggy arse, saggy ti***es and bingo wings flapping in the Scottish wind. Not to mention a face like grandad simpson
THIS is why I bang on about strength training — especially for women 40+.
If we’re losing fat, we want to keep as much muscle as we bloody can.
I don’t just want you smaller.
I want you strong.
I want shape.
I want muscle.
I want you eating enough protein.
I want you lifting weights and feeling like bloody ROCKY when he ran up those stairs.
The scales might come down slower when you’re doing it properly…
GOOD.
I’d rather you lost fat, kept your muscle and built a strong body than just chased being lighter.
So yes, lose the fat if that’s your goal.
But for the love of God… KEEP THE ARSE. 🍑😂💪

12/08/2026

Obsessed with the scales

Are you letting one wee number completely ruin your day?You’ve worked your arse off all week, smashed your sessions, got your steps in, ate well, drank your water. You’re feeling bloody brilliant.

Then you step on the scales…

SWEET FA.
Zilch.
Nada.
Not even a snidey wee half pound
So obviously you take your shoes off.
Then your jumper
Then your socks.
Then your pants(I was not subjecting you to that lol) if nobody’s looking because SURELY THEY WEIGH 2LB?!
Still nothing.

And now you’re raging. What’s the bloody point? I’ve done all that for NOTHING. F**k it, I’m eating everything in sight. Even the soggy Pringles from the top of the cupboard!

WAIT HAWD THE BUS.

Ten minutes ago you felt brilliant. You were fitter, stronger, more confident, and proud of yourself.
The only thing that changed was the number you saw. The scales don’t know you’re stronger. They don’t know your clothes fit better. They don’t know you’ve got more energy. And they definitely don’t know your worth.

Use the scales as information, not a reason to sabotage everything you’ve been doing.
Because progress is SO much more than losing a pound. One number on the scales will never decide whether your doing well or not.

So calm yer panties, put them back on and carry on.

If you are fed up letting the scales dictate your mood and your food, DM me SCALES, I have one space left on my case study 🤗

Address

The Glen, Horsewood Road
Bridge Of Weir
PA11

Opening Hours

Tuesday 6pm - 7pm
Wednesday 6pm - 7pm
Friday 9:15am - 10am
Saturday 9am - 10am

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