Hot Mess Strong Fitness

Hot Mess Strong Fitness Strength-led fitness for midlife women. Workouts that fit real life. No punishment. No overwhelm. No fake perfection. Just getting stronger.

https://app.gymcatch.com/provider/1464

At a bungalow in the jungle so no equipement, high temp and loads of mosquito 🦟 but I still needed to do something: 30 ...
20/05/2026

At a bungalow in the jungle so no equipement, high temp and loads of mosquito 🦟 but I still needed to do something:

30 sumo squats
12 push ups
X4
40 backwards lunges
15 tricep dips
X4
20 glute bridge
20 supermans
X4
40 mountain climbers
40 hamstring sliders
X4

I seem to be a magnet to the animals around here, i'm not sure if that's a compliment to my energy or just cos i'm as feral and smelly as they are right now. 🤦🏼‍♀️🤷🏼‍♀️😂

Anyway, I feel better for getting up and getting moving ladies.

You will NEVER regret a workout - ever. Even though sometimes your muscles feel absolutely destroyed from it.

Stop making excuses. Prioritise yourself.

Choose your difficult - feeling uncomfortable for 30 mins.. or a lifetime of discomfort in a body that doesn't feel good??

GET IT DONE.





18/05/2026

Strong isn’t just about how we look anymore.
It’s about energy, confidence, mindset and staying healthy & capable for the years ahead 💪🖤
Simple workouts you can do from home, on holiday, or anywhere life takes you.
Because midlife isn’t the end of us — it’s the time to start prioritising our longevity, strength and quality of life. ✨
DM me “STRONG” for details.

This post took 2 days in the making because I feel extremely vulnerable showing my body in this way.I’m 44, in full meno...
13/05/2026

This post took 2 days in the making because I feel extremely vulnerable showing my body in this way.

I’m 44, in full menopause and 10 months post hysterectomy.

This body has changed a lot over the years — and if I’m honest, I’ve struggled to ever fully love or accept it. I’ve spent far too much time picking myself apart instead of appreciating everything it’s carried me through… including creating and birthing my two beautiful daughters.

But I’m over the pressure of feeling like I have to fit a mould or look a certain way.

I have scars, cellulite and some meat on my bones — that doesn’t take away from the fact I am strong, healthy and real.

Ladies, we don’t have to be flawless to love ourselves. We don’t have to hide until we feel perfect either.

So this is me… showing up as I am.
Not for attention.
Just for honesty — and maybe to remind another woman she doesn’t have to hide either. ❤️

My face says it all! I went out on saturday, drank an excessive amount of rum, yest was spent festering eating pizza and...
13/04/2026

My face says it all! I went out on saturday, drank an excessive amount of rum, yest was spent festering eating pizza and crisps! Today it's straight back into the routine - rasp, coconut & white choc baked oats for breakfast - workout in the sun (nearly killed me, hated every second but feel better already), lunch & dinner already batch cooked ready to go.
Now just a walk to complete.

Consistency over perfection.
Doing what we need to do the majority of the time to relax/indulge some of the time.
No guilt/shame for enjoying ourselves. 80/20 balance.
Stay strong and healthy whilst living ❤️





23/02/2026

Monday workout lets go.

1&half rep push ups
Single leg hip thrusts
Gorilla rows
Hollow hold
Squats

45secs on 15 sec rest
4x through.




My idea of balance... kicking back with a sourdough pizza on my lap and glass of red in my hand on a friday night after ...
20/02/2026

My idea of balance... kicking back with a sourdough pizza on my lap and glass of red in my hand on a friday night after a weeks graft!

Life is too short to be overly restrictive.

Look at those rosy cheeks. One glass is all it takes lol, lightweight 🤭🍷🍕🤩

Cheers 🥂





18/02/2026

This is what we are doing in HMS right now...
Half way through week 7 of our current program
🔥STRONG 🔥

Midlife strength training done properly.
At home.
With coaching.
With community.

You dont need a gym, you need a plan.

This look like a bit of you?? You can join this program anytime.

Message me 💥💪🏼💥




05/02/2026

MORE IMPORTANT PROOF FOR WHY WE DO IT...

A strength-gain study for women in their 60's/70's - which we don't see that often - with some really compelling results!!!

“Muscle strength and size gains in older women after four and eight weeks of high-intensity resistance training” from the International Journal of Sport, Exercise and Health Research (2017).
📄 Key Details from the Study
Purpose: To examine how 4 weeks and 8 weeks of high-intensity resistance training affect muscle strength and size in older women.
Participants: 15 physically active older women, age 63–77 years.
They were randomly assigned to:
Weight-training group (WTG): took part in high-intensity exercises 3 days/week
Control group (CG): did not train.
Training Protocol:
Bilateral knee extension, knee flexion and leg press
3 sets at ~80 % of 1-RM (one-rep max)
Performed to muscle failure plus extra partial reps
Load increased when 10 full reps could be completed.
📈 Main Results
Strength
All measures of strength (1-RM) increased significantly in the training group after both:
4 weeks
8 weeks
Strength gains were large—for example:
Knee extension increased by ~78 % (4 wk) and ~125 % (8 wk)
Knee flexion increased ~99 % (4 wk) and ~156 % (8 wk)
Leg press increased ~42 % (4 wk) and ~60 % (8 wk)
Muscle Size
Thigh muscle volume (measured by MRI):
+2.4 % after 4 weeks
+6.7 % after 8 weeks
Control group showed no changes.

🧠 Conclusion

This study demonstrates that older women are capable of significant increases in both muscle strength and muscle size with high-intensity resistance training in as little as 4 weeks, with even greater gains by 8 weeks.

Ladies you are NEVER TOO OLD to start!!

02/02/2026

You don’t need to be fixed.
You need to get strong.

Hot Mess Strong is fitness for midlife women who are done shrinking, done apologising, and done starting again every Monday.

We build strength for real life.
Messy. Tired. Peri-menopausal. Post-op. Busy.
Still showing up.

This is your sign.
Train strong. Live loud. 💥💪🏼🔥

🫵🏼 Follow / DM STRONG to start

14/01/2026

This space is for women in midlife who feel like their body changed before they were ready.
You might feel tired, disconnected, angry, soft, stiff, or like you’ve lost trust in your body.
We’re not here to shrink ourselves or ‘bounce back’.
We’re here to get strong, regulated, and grounded again — in a way that actually fits real life.
If that feels like you, you’re in the right place.

Address

Colchester

Opening Hours

Monday 9:30am - 10:30am
Tuesday 6:30pm - 7:30pm
7:30pm - 8pm
Thursday 6:30pm - 7:30pm
7:30pm - 8pm
Friday 9:30am - 10:30am
Saturday 9am - 10am
Sunday 9am - 10am

Telephone

07453859583

Website

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