JW Health and Fitness

22/10/2025

Upcoming Workshop Alert! 🚨

Join me on November 8th, just after I assist with this year's SFL SFG.

Prepare for more knowledge! 💣

Spots are limited, and two have already been filled.

Those who hesitate miss out !

Sick of walking into a gym and not knowing where to start? Or do you want to lift more confidently without risking injury?

Join us for a FREE workshop on Saturday, 8th November, 10:00am-12:00pm, and discover how to feel strong, capable, and in control.

What you'll learn:
💪 How to move through key lifts like squats, deadlifts, presses, and more
💪 Finding the stance, setup, and grip that works for your body
💪 Breathing techniques to power your lifts and protect your body
💪 Safe, practical ways to build strength that lasts

This session is all about confidence, correct technique, and making the gym a place where you feel empowered.

Comment 'WORKSHOP' and we'll DM you. Alternatively, click the link in our bio to secure your slot now.

17/10/2025

Flashback Friday!

My time as a strongfirst student

This time of year always brings those memories back, signaling that the SFG is just around the corner.

Picture 1 always serves as a reminder of my journey and humbles me.

It summarises the hard work, growth, mindset shift around training and coaching over the years.
and the incredible community that has supported me along the way.

It also excites me of what’s to come for those who are about to embark on their SF journey.

This was the start of my Strongfirst
Journey!

I had already completed my SFL the previous year.

I have knack for doing things in reverse.

Been honest, I was much more passionate about the barbell and had little interest in kettlebells at that time!

That perspective changed when I attended a barbell course and witnessed individuals who had never deadlifted before executing the movement flawlessly—and they were lifting heavy!

That was my epiphany—there was so much more to kettlebells than the mindless AMRAP swings I had been doing.

To cut a long story short I didn’t pass my SFG 1 on the weekend.

But I did pass the sn**ch test with numerous miss counts !! 😆

But I learnt the most from it.

I realised strong first courses are on a completely different level compared to others I had attended, where simply showing up was enough to pass.

For anyone who has attended the certification, you know it’s on a different level—both physically and mentally.

What I truly value about StrongFirst is their commitment to continually investing in their courses and knowledge, ensuring that you learn something new with every course workshop and article written.

I've also had the incredible opportunity to learn from some of the best in the industry and assist under their guidance.

Working alongside these remarkable individuals has been a transformative experience, and I’m grateful for the insights and skills they’ve shared with me along the way.

I began implementing the knowledge and protocols I had gained with my clients, the results speak for themselves.

This is a reminder to everyone attending the course: get ready for an incredible experience filled with learning, growth, and community.

Make the most of this opportunity, embrace the challenges, and remember that every moment contributes to your journey as it did mine.

Looking forward to seeing you all there!

Power to you!
Strong First school of strength

27/06/2025

⁉️ Show me a woman over 40 who is not Stressed to FK most of the time

Juggling kids work and “Pink Jobs”

You attend the 30/ 40 mins HiiT classes, puffin’ and pantin’ like a right mess, thinkin’ that 30/40 minutes of sheer torture is going to sort out your stress and get help with your weight loss journey!!

What if I was to tell you it’s doing the opposite 🤷🏻‍♀️🤦🏻‍♀️

1. It’s actually adding more stress on Your Body: increasing your already high cortisol levels which can promote fat storage, especially around the belly, and impede your weight loss efforts.

You need to be focusing on building Muscle Building:

2. HIIT workouts don’t effectively build muscle.

Muscle is essential for longevity and increasing your metabolic rate, which means you’ll burn more calories even when at rest. So while you might be bouncing around like tigger on acid
Sweating like a pig in a high-intensity class,
A woman who has more muscle will be burning twice as many calories with less exertion.

3. Injuries Joint and Tendon Strain:

We ain’t getting any younger 🤪

As our oestrogen levels decline we are more at risk of injuries …
The intensity of HIIT can put a lot of strain on your joints, ligaments, and tendons, is only going to increase that risk.

🤷🏻‍♀️ I get it I was once a HiiT addict
and I completely understand where you’re coming from, and many of the ladies who train with me have experienced similar challenges.

IF this is YOU try this ⬇️

Focusing on a balanced routine that includes strength training, moderate cardio,adequate rest could be the key to achieving your fat loss goals while maintaining your health and well-being.

💪🏻For an example of training structure check out the comments.

These sessions will help build muscle and strength enhance your cardiovascular fitness without overtaxing your body.

Let me know if this helps

Remember we get one body it’s important we are kind to it 🫶🏼 not brake it
😘

03/06/2025

03/06/2025

The black sheep of the fitness industry.

Many StrongFirst instructors can resonated with this after speaking to so many last weekend.

We do things different.

We take an alternative approach to training.

Unlike the mainstream, we don’t chase after the latest fitness fads or emulate social media influencers.

This unconventional path can sometimes lead to moments of uncertainty, or self doubt as our methods stand apart from the norm.

Our focus is on principles that are firmly anchored in scientific research.

This occasionally means we face clients who are skeptical of our techniques, especially when they don’t align with the latest trends.
In social media.

Some clients move on because we don’t push them to their absolute limits in every session or drive them to the brink of burnout.

Yet, we reminded each other our approach is built on effectiveness and long-term sustainability.

Instead of conforming to the latest trends, we wholeheartedly embrace our unique style and stay committed to our core beliefs, values, and moral compass.

StrongFirst principles extend far beyond typical “bro sessions” with kettlebells and barbells; they encompass a comprehensive understanding of strength training rooted in science and effectiveness. Our approach is about building a solid foundation for long-term success and resilience.

Who knows? One day, the rest of the fitness industry may catch up and recognise the depth and value of what we practice.

#

04/04/2025

04/04/2025

So, when I told someone that Ive often had a coach, to program for me keep me on track help me achieve my goals.
they were like,

“Wait, why do you need a coach?”

You’re probably thinking the same thing, right?

Yeah, I’ve been helping tons of women learn how to lift weights for years.

I’ve prepped women for photo shoots.
Iv helped them get wedding ready.

I’ve trained pro athletes getting ready for their big events.

I’ve even helped out other coaches get their game on point.

I’ve got all the tools and years of experience in my back pocket.

But here’s why I always invest in a coach when I want to achieve something

✅To keep me in check and on track 📈

✅After coaching all day, the last thing I wanna do is hit the gym; let’s be real.🤷🏻‍♀️😴

✅I love soaking up knowledge from others in the game—if you think you know it all, you really don’t know much. 🧠

✅When we coach ourselves, we usually stick to what we wanna do instead of what we need to do to hit our goals. Sometimes we gotta grind through the stuff we don’t wanna do to get where we wanna be.🏋🏽‍♀️

✅ The main reason? Il be honest Accountability and having someone kick my butt on those days when I’m just not feeling it. I’m only human 🤷🏻‍♀️

Getting a coach is a total game changer.
And it actually makes my life easier

Every coach I know has a coach!

So when the average Joe says, “Nah, I’ll just handle it myself,”

Let’s be honest—if you could’ve figured it out by yourself, you would’ve done it already!

So if your still trying to figure it out, drop me a message which what your still trying to figure out il see if I can help 🤘🏼

21/03/2025

Came across this old pic, and wow, it’s a real eye-opener.

I might’ve looked strong 💪🏻
TRUTH I was in the worst shape ever.
My mobility was shot; getting up from the floor was a struggle, and every morning felt like I’d been hit by a bus.

I was spending loads on physio, only to realise the real issue was all in my head.
I was drowning in stress!
My business was still finding its feet, and I was trying to juggle everythingPTs the gym,hustling to make it work.

I would push myself hard in the gym, to cope with the stress as a relief and ignored the rest signed I needed.

I am Sick all the time, barely sleeping, and helping my mum care for my dad.

My daily Stress levels were through the roof—higher than my mates on his Ironman day!

Isn’t it funny how we’re great at dishing out advice but terrible at taking it ourselves!

A good mate set me straight,

I stepped back, reassessed my training, and got a coach before I reached braking point.

I see this far too often with women when they first come to us.

swamped by life, thinking intense workouts will help, then wonder why they feel knackered and burnt out.

Real health is about how you feel, not just how you look.

This is what I try to educate women on

Exercise can be a stress on the body especially for women over 40 with all crazy hormones,demands of life,kids,

Often stressed to Fk, the last thing you they need is added stress!

It’s key to chill and find balance.

We help our clients manage stressors like hormones and sleep, tailoring their training to fit their needs.
Sometimes, less is more.

We’ve got one body, so before you push yourself to the max every day, remember to take care of yourself!

I can honestly say, 9 years on,I feel younger!
I am healthy
I move better,
I’m just as strong,
I’m fitter, and I leap out of bed like it’s nothing.

Plus, I’ve saved a right tidy sum on physio appointments!

If this resonates and you are me 9 years ago remember less is more

Train smarter not harder 🤙🏼

Prioritise stress levels, rest days,quality of sleep. Focus on mobility, moving strong before moving more or moving faster.

13/03/2025

If I had a £1 …….

I’d be able to retire 🤣

The truth,fitness and nutrition are highly individual journeys.

What works for one person may not work for another, and that’s perfectly fine.

When it comes to protein intake, just because someone reads you must consume 1.8g per pound of body weight doesn’t mean it needs to be your target.

Finding a balance that aligns with your current habits and lifestyle is key.🔑

🍖 Gradually increasing protein intake is a more sustainable approach than throwing out lofty goals that feel unattainable.

🎂 A slice of cake here and there isn’t going to derail progress, especially if balanced with nutritious choices and physical activity.

🚶‍♀️ Regarding steps, it’s crucial to assess what you are currently doing before setting any goals. Instead of a blanket 10,000 steps, let’s look at your baseline and aim for realistic increments. Instead of overwhelming yourself with unrealistic expectations.

💦 Hydration is another personalised one,
2-3 litres is great but It’s not about hitting a specific number but ensuring you aim to increase over time if your day to day role allows this throughout their day.

🏋️ When it comes to training frequency, life happens! Prioritising consistency over perfection is vital.

If someone can only fit in one session a week but maintains that commitment over time, that’s a win. Walking the dog counts as movement too! It’s about creating a sustainable routine that fits into your life rather than striving for an ideal.

In the end, it’s about creating a supportive environment that encourages progress without setting people up for failure.

Fitness and nutrition should be enjoyable and empowering, not a source of added stress.

Let’s keep it real and STOP ✋ comparing to SM hype and make sure you are building habits that can last a lifetime.

Agreed 👍🏻

10/03/2025

Had an interesting chat with a client yesterday...

She was frustrated because she fell off track over the weekend. 😳 😱

The check in read …..

I fukcd up !!! I’m sorry

I was ready to hear the “chaos” she was referencing to…

But then - when she told me what had happened… I was like

But Did anybody die?
Did you have fun?

Spoiler: She didn’t actually fall off track.

She just did something that didn’t fit her idea of perfect.

This is what a decade of coaching has taught me:

The biggest obstacle isn’t the diet...

Or the workout plan...

Or even time...

It’s the stories we tell ourselves about what “success” and “perfection” looks like.

How quickly we can get back on track without those stories fu***ng with our heads too much.

It’s not do-able on a long timeline.

So instead - figure out how we can get you back on track and just accept that sometimes, you won’t be your idea of perfect.

Without self judgement. Yeah 👍🏻

Remember we are here for a good time not a longtime.

Ice cream rules
Jam before the cream
Espresso martini to start the night.