Kickasswomen

Kickasswomen Online Fitness & Nutrition Coach for Midlife Women

We provide fitness and healthy eating courses for all fitness levels and ages and help you find the confidence to set new goals and achieve them

17/09/2026

Our genration has spent decades being lied to and sold complete bo****ks around diet and fitness that will actually create any change or sense of empowerment.

And now - after a brief change after the London Olympics and This Girl Can ads, it's back to total bo****ksd again ...but specifically aimed at midlfe women.

Firstly. fibre maxing.

You do not need to shovel in ridiculous amounts of fibre to “reboot” your gut.

You need to eat more whole foods: fruit, veg, whole grains, pulses. That’s it. No drama. No maxing.

Secondly, we've now got glute maxing.

What the hell?

The gym is already rammed with 20- and 30-somethings queuing for the hip thrust machine in pursuit of the perfect b***y. Midlife women do not need another message telling them one body part suddenly needs obsessive attention.

Yes, your glutes matter.

They help you get off the sofa, up from the floor and support your pelvis, hips and lower back.

But they are part of your body. Train the whole bloody thing.

And my personal fave at this time of year (although hands up I've written about it 20 years ago and have named a few fitness bootcamps this a while back) there’s the September reset.

The problem is the mindset behind 'Reset' particularly for midlife women.

Switch off all summer.
That's oK, you can reset.
Switch off all December and January.
No worries reset.

That is just yo-yo behaviour with midlife branding

Real change comes from learning how to stay broadly consistent through holidays, busy weeks, bad sleep, birthdays, Christmas and everything else life throws at you.

You do not need to max.
You do not need to reset.

You need a strategy you can actually live with.

If you're open to no-nonsense, effective strategies that work, give me a follow.

16/09/2026

Push-ups. Every midlife woman seems to want that first proper one — and yep, they’re bloody hard.

Here are 3 simple ways to build towards a full push-up:
1. Get off your knees.
Once you can do a half push-up, move to an incline instead: a bench at the gym, your sofa or a sturdy surface at home. You’re practising the full movement, just with less load.
2. Use a stack of books.
On the floor, lower your chest to the books. As you get stronger, remove one book at a time until eventually you’re hitting the floor.
3. Squeeze your heels together.
Add a light squeeze through your bum too. It helps create full-body tension and gets your core doing its job.

And don’t ignore your wrists, elbows and shoulders.

These can become more niggly in midlife as declining oestrogen affects collagen and connective tissue, so good technique and sensible progression matter.

Keep your wrists in alignment with your shoulders at the start position and track your elbows back rather than flaring out. Press through your whole hand rather than rolling onto the outside edge.

If your wrists don’t love being flat on the floor, push-up handles can also help put them in a more comfortable position.

Midlife isn’t the time to avoid challenging exercises; it’s a case of sensible, structured progression.

Save this and apply these tips as you develop your push up strength. And don’t expect too much too soon - they take a while to master!

15/09/2026

My client, Sarah shared with me this weekend that her consultant had suggested going on weightloss medication. No suggestion of lifestyle changes first, just straight on to meds.

What is the world coming to when pills are the first suggestion.

She said no.

And what a journey she's been on. She's not only lost almost 2 stone and 4% of body fat in under a year.

But far more importantly she has NOT done what far too many women are doing on weightloss medicadtion and ignoring resistance exercise.

She's built such a strong base and is learning every day about the strength and capabilities of her body.

Well done Sarah!

These women are proof of what happens when you commit to a process that is sustainable…security, confidence in achieving...
14/09/2026

These women are proof of what happens when you commit to a process that is sustainable…security, confidence in achieving your goals and learning new methods that work and undoing decades of behavioural habits and beliefs around diet and exercise that just don’t work.

Let’s go kickass!!

I don’t need willpower because I make sure I never have to call on it. 1 Create appointments for your exercise in your d...
13/09/2026

I don’t need willpower because I make sure I never have to call on it.

1 Create appointments for your exercise in your diary. You might not always make it but you’re more likely to.

2. Make sure they’re at times you are more likely to do them - yes it’s hard to get up earlier in the morning but once there, it feels good…wait until after work and it’s much harder.

3. Make sure you’ve had time out at the weekend - this was always a bad one for me due to my working hours so I’d feel frazzled, resentful and out of sorts on Monday. A book, a walk, whatever …

4. Go Food shopping - if your cupboard a are bare you don’t stand a chance!

5. Check your diary for red flag days and prepare in advance rather than being reactive.

If you want my free guide for building a life where you can remain consistent and not rely on willpower comment FREEDOM below and I’ll send it over

12/09/2026

Can you look at yourself in the mirror without judging yourself?

I make a point of looking at my reflection and have taken photos of my body for years.

That seems embarrassing to admit but it really shouldn’t be.

Except for in my 30s, when it was, in all honesty, probably total narcissism because I thought I had to look a certain way. Those bloody skinny jeans and thongs! Ugh.

But since my 40s, it’s not because of vanity, obsession or because I’m constantly looking for something wrong.

It’s to stay connected to my body as it ages, changes and moves through different seasons of my life.

Sometimes I have more muscle definition. Sometimes less — like now, a week after running 176km on 800–1,000g of carbs per day.

My posture changes. The skin on my legs is ageing and getting a little more crepey.

This doesn’t send me into a spin.

I know so many women who avoid mirrors and photographs and may not have seen themselves properly for decades.

But avoiding your body doesn’t make you feel more comfortable in it. It’s much harder to change something you’re unhappy with if you can’t even look at where you are now.

All of our bodies change constantly and will continue to do so as we age.

When I train for triathlon, my thighs get bigger.
When I do lots of running, I lose my arse.
When I eat more, I gain some body fat.
When I focus on strength, my shape changes again.

None of those things are moral victories or failures.

They’re information.

If I’m not happy with my body composition, I’ll change it. Being able to look at yourself is the first step towards acceptance and awareness.

You can be body positive and recognise the amazing things your body allows you to experience, while also wanting to lose unhealthy body fat and improve muscle mass.

And the best thing about that? It allows you to do more of what you love for longer.

Is my body as cut as some midlife coaches? No.

But these are the choices I make to live a life I love in a body that is healthy 🙏 — and it reflects the way I coach.

If there’s something you genuinely want to change, make that decision from awareness rather than shame, while still celebrating the bod

12/09/2026

Don’t try this at home, folks, if you can’t yet hold a solid full plank for 30 seconds.

One thing I’ve noticed after 17 years coaching women: beginners can lack confidence, but equally, plenty of women jump straight to the hardest-looking exercise because they assume harder = better results.

It doesn’t.

A half plank, bear plank, full plank or this version can all be equally effective — if they’re the right level for you.

The best exercise isn’t the most advanced one. It’s the one that challenges you enough to create adaptation while still allowing you to do it well — and then progress it.

That’s where good coaching matters. You’re not randomly copying exercises from Instagram. You’re working at the right level for your body now, with a clear route to getting stronger.

Anyway, if you’ve got a foam roller kicking around, give this a go.

Bonus: it also gives your anterior tibialis a decent release, which can be useful if you’re tight through the calves and ankles.

Follow for more no-nonsense strength, body composition and performance strategies for midlife women — built around your physiology and your actual life.

There are many, many things that are now being sold around menopause health and fitness that are completely unnecessary ...
10/09/2026

There are many, many things that are now being sold around menopause health and fitness that are completely unnecessary and are just adding unnecessary stress to an already fraught life stage.

This life chapter should be a time to throw off the shackles of bu****it diet and lifestyle advice that is simply unrealistic and ineffective.

It’s tempting to believe that a supplement is going to flick a magic switch or that 10k steps is going to make all the difference instead of just adding another big slot of time out of your day.

If you’re interested in honest tips and strategies that work from someone who absolutely believes in throwing off the old fashioned narrative around diet and boring exercise, give me a follow.

Let’s create some real change!

The clock is ticking …⏰Are you going to transform how you look, feel and move this Autumn?
09/09/2026

The clock is ticking …⏰

Are you going to transform how you look, feel and move this Autumn?

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