Build & Sustain Coaching

Build & Sustain Coaching Helping women 40+ lose fat, get strong and stay healthy without spending endless hours in a gym. Certified Menopause Coaching Specialist.

Message me ‘info’ for more details.

Last week I was off work, had some quality time with my girls.There was a moment in that week, where I stepped back and ...
11/09/2026

Last week I was off work, had some quality time with my girls.

There was a moment in that week, where I stepped back and looked over at El & Nora.

I was actually queuing for coffee.

It reminded me of my WHY.

Why I get up at 4:30am to workout..

Why I eat well most of the time..

Why I go running twice a week..

This isn’t a ‘oh look at me post’.

I do all that so I can be the fittest, strongest, healthiest daddy and husband I possibly can be for my girls.

Which leads me to this.

And please read back what I’m about to say.

The clearer you are on your WHY.

The easier your journey to achieving your health goals will be.

Telling yourself you want to ‘lose a few lbs next month’ won’t cut it.

It’s too vague.

Vague goals = vague results.

Instead ask yourself:

Why do I actually want to lose weight?

How will my life get better?

Who else will it positively impact?

Spend time getting clear on this and watch your results 10x.

Have a good weekend ☺️

There’s a HUGE misconception.That you must spend 4-5 hours a week in a gym to make progress.When in reality you really d...
10/09/2026

There’s a HUGE misconception.

That you must spend 4-5 hours a week in a gym to make progress.

When in reality you really don’t.

Most women I work with don’t even have a gym membership.

They choose to exercise at home.

Usually workouts lasting around 30-40 mins 2-3 times per week.

But here’s the thing.

Your program needs to be created and tailored to not just suit your goals.

BUT ultimately your lifestyle.

I have clients who are busy mums & grandmas.

Some work 9-5..

Some own business.

They have mouths to feed.

They may have kids to put to bed.

They want to cherish the time they have with their family.

These are all unbelievably important aspects of their life.

The last thing they wanna do is spend endless hours in a gym.

Are these women still making progress whilst not spending all their time in a gym?

Abso bloody lutly.

Their the strongest and fittest they’ve ever been.

In their 40s, 50s & 60s.

And you can too.

Drop me a DM with the word ‘progress’.

And I’ll share a workout with you in which you can complete in under 45mins from home with just a set of dumbbells. 💪🏻

09/09/2026

Anyone else agree?

No guesswork..No winging it..It’s all about purpose, structure and support.All designed to help women 40+ win in their h...
08/09/2026

No guesswork..

No winging it..

It’s all about purpose, structure and support.

All designed to help women 40+ win in their health ☺️

07/09/2026

What a journey it’s been for Caroline so far.

A journey that started with wanting to lose weight has compounded into so much more.

I mean losing 44lbs is an amazing achievement.

But after a few weeks into The Empowerment Project.

She realised there’s way more to this.

She feels less stressed...

Which when you’re running a business is vital!

She’s stronger...

Has more energy for her two daughters...

More confident in day to day life...

And feels like she has a spring in her step.

In Caroline’s words ‘it’s changed my life’.

Keep up the amazing work Caroline 💪🏻

If you’d like to achieve similar results to Caroline.

Message me ‘empowement’ and I’ll send you all the details.

Or feel free to grab a free brochure by following the link in my bio.

Who doesn’t love a Ruby on a weekend 🤩Easy Chicken Curry with 2 Ingredient Flat Bread(WE ADDED RICE)This is without rice...
28/08/2026

Who doesn’t love a Ruby on a weekend 🤩

Easy Chicken Curry with 2 Ingredient Flat Bread

(WE ADDED RICE)

This is without rice 👇🏻

Makes one portion.

Ingredients:

Curry:

* Chicken thigh - 1

* White onion - 1/4

* Pepper - 1/2

* Greek Yogurt - 1 dsp

* Garam masala - 1 tsp

* Medium curry powder - 1 1/2

* Tomato paste - 1 dsp

* Garlic puree - 1 tsp

* Creamed coconut- 10g

* Vegetable oil - 1tsp

* Water - approx. 1 cup

Flat bread:

* Greek yogurt - 1 dsp

* Self raising flour - approx. 30g

* Vegetable oil - 1 tsp

Method:

* A few hours before eating cut up the chicken and place in a sandwich bag or sealable tub. Add the yogurt along the garam masala and 1 tsp of curry powder. Make sure the chicken is fully coated and leave in the fridge.

* Heat the oil on a medium low heat and add the onion. Cooking until soft.

* Add the chicken making sure to include all the yogurt. Cook for around 5 minutes.

* Add the pepper, garlic, tomato puree, 1/2 tsp of curry powder and water. Stir well. Leave on a low heat for 5/10 minutes until the sauce begins to thicken.

* Add the creamed coconut add cook for a further 5 minutes.

To make the flat bread…

* Place the yogurt in a bowl and add half the flour. Mix with a spoon

* Keeping adding the flour while mixing by hand until the dough is no longer sticky (you may need more or less flour than stated)

* Once at the desired consistency, knead for a couple of minutes

* Place on a floured surface and either use a rolling pin or simply press out with your hands. The flat bread wants to be roundish and around 1cm thick

* Lightly cover both sides in oil

* Place in a hot pan and cook for around 2 minutes on either side

Macros (Curry & 1 flat bread)

Calories - 538

Protein - 28g

Carbs - 29g

Fat - 35g

27/08/2026

Ladies 40+

Two musts for fat loss that aren’t diet or exercise.

Give me a minute and I’ll explain in the video.

Hope this helps 😌

Changing your body comes with a cost to entry.There’ll also be a barrier at the very start of your journey.You cannot av...
26/08/2026

Changing your body comes with a cost to entry.

There’ll also be a barrier at the very start of your journey.

You cannot avoid that barrier.

It’s actually a very important part of the journey.

Because it will end up leading to you building resilience.

Then confidence too.

Back when I was 4 stone overweight.

I didn’t just wake up one day and everything fell into place and I started losing weight.

It took weeks of me trying to build and engrain habits into my life to start losing weight.

But once those habits become a staple and consistent, it feels much easier.

Speaking of which, that’s the goal of creating a new habit.

>Make it simple, make it easy<

That way you can build momentum.

Let’s say you want to start exercising at home in the morning before work.

To make it easier for you.

Lay your exercise clothing out the night before.

(I still do this now after 10 years).

You’re making it easier for yourself and you won’t annoy your partner rooting around for your clothes in the dark aha.

You may be concerned you won’t be able to wake up in time.

Put your alarm outside your room.

This way you have to physically get out of bed to turn it off.

And you have to walk past your clothes you’ve laid out too.

You see where I’m coming from?

These are approaches we use all the time with clients.

Feel free to give them a go.

I also have a ‘how to create habits that stick guide’.

Comment ‘habit’ below if you’d like a free copy 🙂

You can’t build everlasting confidence without clarity and purpose.Please read that back.If I could bottle up confidence...
25/08/2026

You can’t build everlasting confidence without clarity and purpose.

Please read that back.

If I could bottle up confidence and give you it I actually wouldn’t.

Because building that feeling of confidence takes time.

Please understand that confidence is different for every woman.

It may be feeling confident wearing your favourite clothes…

How you show up for yourself and your family…

How you feel when you’re out with friends…

Or combination of all of those.

You need clarity on WHY you want to feel confident.

A purpose that lights you up inside.

The clearer you become on your WHY.

The more fulfilling and easier the journey to everlasting confidence will be.

What does confidence look like for you?

THIS is why I do what I do.Ladies, menopause is not the end.It can be the beginning of your healthiest chapter yet.You g...
24/08/2026

THIS is why I do what I do.

Ladies, menopause is not the end.

It can be the beginning of your healthiest chapter yet.

You got this 💪🏻

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