Move with Shan

Move with Shan 💪🏼 Helping women get stronger, more confident
đź’Ą Simple nutrition for everyday life
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Like Claire, most of the women in their 40s or 50s that I work with simply aren’t eating the right foods for the life th...
25/06/2026

Like Claire, most of the women in their 40s or 50s that I work with simply aren’t eating the right foods for the life they actually lead.

And they’ve never been shown how to build the strength that makes everyday life feel easier again.

That’s what I do.

We look at your life, your nutrition and your training together, and we build something that fits the way you actually live.

Not a ridiculous plan you’ll abandon in three weeks.

I coach midlife women both online and face to face, and I’ve a couple of spaces opening in August.

Ready to feel like yourself again? Send me a DM and let’s talk.

24/06/2026

The worst advice I ever followed in midlife sounded completely reasonable at the time. Eat less, move more. So I did, and just got weaker and really tired.

Ten years on, I’m stronger at 50 than I was at 40.
Not smaller.

And I’ve stopped apologising for it 💪🏼

What’s one bit of fitness advice you followed for years and now can’t believe you trusted?

23/06/2026

Have the ice cream. That’s the post 💪🏼

So, are you going to?

22/06/2026

If you want to build muscle in midlife, you need to progress the same exercises week after week. That might mean some of the movements change as you get stronger.

But that’s progression, not swapping your whole workout every time a cool routine promising abs lands on your feed.

So keep the boring. The boring is the bit that gets you strong.

Be honest, how many times have you swapped your whole workout chasing a faster result?

I turned 50 this week, and if I could talk to the woman I was at 40, this is what I’d say to her. And it’s what I want t...
19/06/2026

I turned 50 this week, and if I could talk to the woman I was at 40, this is what I’d say to her.

And it’s what I want to say to you, wherever you are right now, because in midlife you have a choice. You can carry on as you are, or you can make a change.

That choice is yours to make.

What would the 50 year old you want you to start doing today?

16/06/2026

Midlife women been sold the idea that every meal and snack has to be built around protein. That more is always better.

So to test it on myself, for a month, I cut my protein right down.

I dropped from around 150g a day to roughly 100g and let carbs take up the space instead (I weigh 75kg).

One month later I am stronger, I have more energy, and I’m finally seeing definition in the places I’ve always struggled.

Protein matters. It really does. But not every plate has to revolve around it, and more isn’t automatically better. Your body needs carbs for energy, exercise and recovery too.

This was my experiment on my body. Not a prescription for yours.

But it might be permission to stop stressing over your protein target 💪🏼

Have you been told more protein is always better?

15/06/2026

I turn 50 this week. I’ve been strength training for 10 years.

I started because I wanted to lose weight and keep it off during perimenopause. I had no idea how much I’d come to need it for something far bigger.

My mum is 70 and I watch her struggle with things she used to do without thinking, like carrying the shopping, going for a walk and taking the stairs.

It doesn’t have to be like this at 70. Strength and muscle decline with age, but the decline is far steeper when you do nothing about it.

You can build against it as a midlife woman, whatever age you are reading this.

I am not strength training for how I look at 50. I am training for who I get to be at 70.

When did you start, or when will you?

No matter what the internet is telling you, every “body” IS a beach ready body.So this year, why not train for energy, s...
11/06/2026

No matter what the internet is telling you, every “body” IS a beach ready body.

So this year, why not train for energy, strength and confidence instead of a smaller version of yourself?

That’s the summer you’ll remember. And it’s the one within reach.

Which one off the list would you pick first?

09/06/2026

No exercise can target belly fat. If you’ve been told otherwise, you’ve been told a lie.

There is no crunch, no plank, no ab workout that burns fat from your middle. Spot reduction isn’t real.

What does work is building muscle across your whole body. Compound movements like deadlifts, squats and presses work everything at once, including your core.

When you build muscle, your resting metabolism goes up. Your body burns more, even at rest.

Pair that with eating well. Protein, carbs, vegetables, fibre and healthy fats. That’s how your body becomes efficient at burning fat.

You were never going to crunch your way there. You build your way there.

What have you been told would burn belly fat that never worked?

08/06/2026

Every single midlife woman who starts strength training will go through this at some point in her journey.

The weights you were flying through last month suddenly feel heavier. You feel weaker, not stronger. You’re slower to recover. You’re convinced you’re going backwards.

So what do you do?

You do not stop strength training.

The first 6 to 8 weeks of lifting weights, your body gets stronger fast because your brain is learning to use the muscle you already have. After that, the progress slows down because your body is doing the harder work of building actual muscle. That takes months, not weeks.

Most midlife women quit at this point. They think it’s not working. It is. You’re just at the bit nobody warned you about.

Keep going.

Have you ever nearly given up on strength training?

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