Sian Hill Coaching

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The scales went up. She’s never looked or felt stronger. - swipe till the end to see results 👉🏼 Meet Cal. 53. Four-time ...
25/05/2026

The scales went up. She’s never looked or felt stronger. - swipe till the end to see results 👉🏼


Meet Cal. 53. Four-time working mum. Volunteer Samaritan. Neurodivergent , combined ADHD and autism.

She came to me in August 2025 wanting more than a training programme. She wanted confidence in the gym, a body that would carry her well into her later years, and something…for once …that would actually stick.

Because for Cal, exercise had always ended up in what she calls “the graveyard of hobbies.” Couch-to-5K. Peloton. Hula hoops. Home workouts. The second the novelty wore off, the habit went with it.

Then her mum was diagnosed with osteoporosis and broke both her hips. And something clicked.

Cal didn’t want that to be her story. She wanted to service her body the way you’d service a car - properly, for the long haul. 🚗
9 months in, here’s what I’ve watched unfold:

🔥She lifts heavier than she ever thought possible
🔥Her posture, shape and strength have completely shifted (even as the scales have moved up)
🔥She gets to the gym at 6.30am before her city job … three sessions a week, every week → Her sleep is better. Her mind is quieter. Her confidence is bigger
🔥She walks up to anybody using a machine and asks to swap in…the same woman who used to watch from the treadmill, wondering how the weights even worked 🤝

Cal’s consistency is rare. Her self-awareness is sharper than most. And the way she’s reframed what “progress” actually means is the whole point of this work.

In her own words: “When I first saw my weight going up, I freaked out. Now I look at how I’m feeling, how my clothes fit…and that scale anxiety just falls away.”

This is what strength training in midlife actually looks like. Not shrinking. Not punishing yourself. Building a body and a mind that can carry you through the next 40 years.

If you’re a woman in midlife and you’re ready to start your strength and confidence journey

DM me or comment the word COACHING below

and I’ll send you everything you need to know.

4 weeks into my recomp phase (lose fat keep muscle) and I’m really seeing & feeling the difference now 👌🏼As many will kn...
24/05/2026

4 weeks into my recomp phase (lose fat keep muscle) and I’m really seeing & feeling the difference now 👌🏼

As many will know for the last few years I’ve been on prep at this time for a photoshoot where the cut is more aggressive and for strict purpose.

However this year, it’s for me 🙋🏼‍♀️ and just to tidy things up for summer and also just to feel a little better in myself. I always feel a little more energy and alert when I’m eating slightly less. 🤝

But it has allowed a little more flexibility & considering I always love to find a balance, that suits me nicely!

I’m not targeting myself on a weight but this is only a kilo down at this point but I’m due on the next few days, so I expect a drop next week… despite my slightly off plan day yesterday 💃 😜

Not sure if the exact end date but I’m certainly looking to push on for a few more weeks & see where we land!!

Current set up!

👉🏼4x strength training
👉🏼120mins low impact cardio
👉🏼daily steps 15000
👉🏼 cals are set to my deficit for a training day and non training day! Keeping it balanced! 🥗

Let’s see what it brings!!

Then…maintenance phase!! 👌🏼❤️

Are you trying to lose fat at the moment? Are you experiencing any challenges?

Can I help with any questions? Here to help 🙋🏼‍♀️

19/05/2026

Are your goals always just...out of reach until tomorrow?

My new Podcast

🩷’Weights & Wine’
E2: on The All or Nothing Mindset, covers this in more detail (link in bio)

But have you been guilty of saying “I’ll start tomorrow” too often?

Truth is we often procrastinate because we think there’s plenty of time.

But when the deadline gets closer, suddenly we’re scrambling.I’ve seen clients do this all the time, thinking they can “start next week,” and before they know it, there’s only a few weeks left.

That inconsistency creeps in, and progress stalls.The secret?

Focus on today

Set small, daily goals, not just the big “end in sight” finish line!

It’s about building habits now, not waiting for the perfect moment that never comes.

Worth thinking about.

What’s your biggest challenge in staying consistent? Would love to hear from you 👇😊

Turn around. No, seriously…turn. Around. 🔄We’re so conditioned to stand front-facing in the mirror and pick ourselves ap...
17/05/2026

Turn around. No, seriously…turn. Around. 🔄

We’re so conditioned to stand front-facing in the mirror and pick ourselves apart. But your back? Your back has been quietly doing the work and not getting nearly enough credit.

These photos of my clients show some of the various ways my clients have changed during their journey of strength training.

Better posture. A stronger, more defined silhouette. And — often — where fat loss shows up first, before the scale has even blinked.

Third pic in, Me. Two weeks apart. Half a kilo difference on the scale. But generally I couldn’t see much difference…until I compared these photos!

This is exactly why I don’t coach women to chase a number. I coach them to build something.

And the results you can’t see from the front are often the most telling ones.

If you’re training hard but feel like nothing is changing…you might just be looking in the wrong direction. 👀

Comment COACHING below if you’re ready to start seeing real, measurable changes — not just on the scale, but in how you feel, how you stand, and how you show up. 💪

I’ve got your back 🥁 🙋🏼‍♀️

May can be a month when motivation quietly disappears in all the spring cleaning…Not on my watch 🙅‍♀️Introducing the 2 W...
15/05/2026

May can be a month when motivation quietly disappears in all the spring cleaning…Not on my watch 🙅‍♀️

Introducing the 2 Week Streak to Summer - a FREE challenge kicking off this Monday 18th May.

Here’s all you need to do:
🏃 Hit your personal daily step target (I’ll set yours individually)

✅ Nail ONE habit you choose — anything that supports your goals right now

Water. Protein. Earlier nights. Less wine midweek. Morning walks.

You pick it. You own it.
Check in daily, earn your points, and feel completely different by the time June arrives.

Comment TWO below to grab your spot and I’ll be in touch to add you in & then you’ll get your personal step target 👇

habitchallenge

13/05/2026

What does a “better relationship” with alcohol really look like?

Is it giving it up completely, drinking less, or just rewiring your habits?

Drop a 🍷 if you’re rethinking your approach to alcohol - no judgment, just curiosity.
What’s your take on redefining your relationship?

Would love to hear your story.

This clip is taken from the first Episode of my ‘Weights & Wine Podcast’

💓 To listen to full episode - LINK IN BIO ⬆️

MindfulDrinking

09/05/2026

STOP 🛑 running away from your toning up goals 🏃‍♀️

and the worse bit is, you didn’t even know you were doing it…

I often get the pushback from clients of why I tell them to run less when burning fat!

But if fat loss is the goal, more running isn’t necessarily the answer…and if you’re trying to tone up and hold onto muscle, it could actually be making things harder.

High impact cardio like running spikes cortisol and slows down recovery, which basically tells your body to hold onto fat. Not ideal.

What I’d actually recommend?

The stepper. Unglamorous, BORING? yes. Effective, absolutely.- just get your fave show or podcast ready!!

Around 40 - 80 mins of low impact cardio a week is the way to go, building it as you go! — think 2 or 3 sessions of 20–30 minutes.

This is enough to support fat loss without you stepping in your sleep. 😂

The stepper keeps your heart rate where it needs to be, it’s kinder on your joints, and BONUS it’s actually building your glutes while you scroll Instagram. You’re welcome.

The goal isn’t to destroy yourself every session. It’s to move consistently, recover well, and let your strength training do the heavy lifting. Literally.
Less is sometimes genuinely more.

And your legs will thank you on squat day. 🦵

First week of my mini cut/recomp phase ✅…if you’re not sure what that means, I’ve explained it below. 👇😊Nothing extreme....
04/05/2026

First week of my mini cut/recomp phase ✅…if you’re not sure what that means, I’ve explained it below. 👇😊

Nothing extreme. Eating well, extra strength training in now, (4x instead of 3) cardio and getting my steps in, which has honestly made the biggest difference after a week of travelling/having time off & enjoying the fruits that it brings🍹🥘

Body’s feeling good (a little squat-sore, but that’s a win 🤣). Visuals are already looking tighter and less watery — muscles are popping more and feeling fuller overall.

Solid first week. This week I’ll be dialling in my macros a bit more, last week I had a few extras. No guilt as flexibility can be managed, but the first week is all about the adjustments.

🙋🏼‍♀️ What is a mini cut/recomp phase?

My goal is simple - tidy things up for summer. ☀️

Lose a little fat, hold onto my muscle, and feel strong and defined going into the warmer months.

That means eating at or just below maintenance, keeping protein high, training consistently, and letting my body do the work. No crash dieting. No cutting out entire food groups.

Just a focused few weeks of being intentional.
It’s the most sustainable way to look and feel better - and it’s exactly what I coach my clients through too.

If you want to know if this approach is right for you? Drop ‘COACHING’ in the comments. 👇

April fools having fun!! 😎
03/05/2026

April fools having fun!! 😎

25/04/2026

Barcelona magic ✨ …it’s all to be enjoyed!

Fab weekend catching up with the gorgeous , exploring the city (despite the GoogleMap fails 😂), devouring the sangria & embracing the use of bananas 🍌.

BRB Barcelona 🍊

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