Melannie Mulholland- Fitness Online for Women

Melannie Mulholland- Fitness Online for Women Uɴʟᴏᴄᴋ ʏᴏᴜʀ ᴘᴏᴛᴇɴᴛɪᴀʟ ＆ ʀᴀᴅɪᴀᴛᴇ ᴄᴏɴꜰɪᴅᴇɴᴄᴇ ᴡɪᴛʜ ᴍʏ ʙᴇsᴘᴏᴋᴇ ᴍᴀᴋᴇᴏᴠᴇʀ ᴘʟᴀɴs ᴇxᴄʟᴜsɪᴠᴇʟʏ ꜰᴏʀ ᴡᴏᴍᴇɴ!

Eᴍᴘᴏᴡᴇʀɪɴɢ ᴡᴏᴍᴇɴ ᴛʜʀᴏᴜɢʜ ᴇᴠᴇʀʏ sᴛᴀɢᴇ ᴏꜰ ᴛʜᴇɪʀ ᴊᴏᴜʀɴᴇʏ—ᴍᴇɴsᴛʀᴜᴀʟ ᴄʏᴄʟᴇ, ᴘᴇʀɪᴍᴇɴᴏᴘᴀᴜsᴇ ＆ ᴍᴇɴᴏᴘᴀᴜsᴇ—ᴡɪᴛʜ ᴛᴀɪʟᴏʀᴇᴅ ᴇxᴇʀᴄɪsᴇ ＆ ɴᴜᴛʀɪᴛɪᴏɴ.

16/09/2026

Most PTs program the same session for you every single week.

Doesn't matter what phase you're in. Doesn't matter how you're recovering. Doesn't matter what your hormones are doing.

That's not coaching. That's guessing.

Your cycle affects your strength, your recovery, your energy- every phase, every week. Train with it, not against it, and everything changes.

Comment HYBRID and I'll send you the details 👇

Still training like you're 25? 👀Your body isn't. And what worked a decade ago might be exactly what's keeping you stuck ...
09/09/2026

Still training like you're 25? 👀

Your body isn't. And what worked a decade ago might be exactly what's keeping you stuck now.

3 things I see women get wrong after 35- swipe through, and be honest with yourself on the first one 👆

This is exactly why my programs are built differently. Backed by female-specific science. Designed to work with your body, not against it.

It's not a quick fix. It's an education, a lifestyle change, an investment in yourself.

Want in? Comment "TOP TIPS" below and I'll send you everything 👇

Coming back from holiday and panicking about the scales? Stop ✋ That’s water retention, not failure and going full detox...
03/09/2026

Coming back from holiday and panicking about the scales? Stop ✋

That’s water retention, not failure and going full detox mode is the fastest way to undo all your progress.

My clients don’t fear holidays. They know their macros, order what they want, and get straight back to it. No guilt, no extremes.

That’s the difference between a diet and an education.

DM HOLIDAY and I’ll show you how 💪

If any of that list hit a little too close to home… you’re not losing it, your hormones are shifting. And YES, this can ...
17/08/2026

If any of that list hit a little too close to home… you’re not losing it, your hormones are shifting. And YES, this can happen in your 30’s🌙

Perimenopause can start way earlier than anyone tells you, and it doesn’t mean your training and nutrition have to feel like guesswork from here.

This is exactly why I build programmes that work with your hormones, not against them, adjusting training intensity, recovery and macros to where you actually are in your cycle/perimenopause journey, not a generic plan that ignores it completely.

You don’t have to just “push through” and hope for the best. There’s a smarter way to train through this stage. 💪

PM HYBRID and I’ll send you the details xx

Not gonna lie… it feels weird being the case study instead of writing about one 👀But here we are. Me. My own programme. ...
13/08/2026

Not gonna lie… it feels weird being the case study instead of writing about one 👀

But here we are. Me. My own programme. My own cut.

Goal: drop body fat, keep (and build) the muscle. Same science I use with my clients, turned on myself.

The changes: Tighter waist, visible abs and obliques, legs and glutes holding their shape despite the deficit. Leaner but not smaller in the ways that matter.

Here’s the bit people skip past though 👇

Most programmes are built on male physiology. Straight lines, straight logic — eat less, train more, repeat.

Female bodies don’t work like that. Hormones shift weekly, not just monthly. Energy, strength, recovery, hunger, mood, it ALL fluctuates with your cycle. Train and eat against that instead of with it, and you’re fighting yourself the whole way.

That’s why every bespoke programme I build includes:

📊 Bio-feedback checks (not just the scale)
📏 Measurements that track real change
🔄 Cycle phase mapping- training and nutrition adjusted to where you are in your month
🍽️ Nutrition that flexes with you, not against you
🏋️‍♀️ Gym AND home workout options

This is what “female-led, science-backed” actually looks like in practice. Not a buzzword. A different method entirely.

If my results have your brain doing the maths on what YOUR transformation could look like done this way…

Comment HYBRID and let’s chat 👇

30/07/2026

Skinny’s “in” again. Strong never left.

PM HYBRID to train like this 💪

She didn’t have to send this.But I’m so glad she did.Years of Body Pump, Step and Spin. Regular exercise. And still - a ...
29/07/2026

She didn’t have to send this.

But I’m so glad she did.

Years of Body Pump, Step and Spin. Regular exercise. And still - a plateau. Add perimenopause into the mix (hello, disrupted sleep and zero energy) and it’s no wonder she felt stuck.

Swipe through to read her full message, unedited 👉

This is exactly why I built programmes specifically for women in perimenopause and menopause. Not a generic plan. Not “just eat less and move more.” Real structure, real nutrition education, and training that works with your body at this stage of life - not against it.

Stronger. Fitter. Sleeping better than she has in years. That’s what happens when the coaching actually fits the season of life you’re in.

Sound familiar? 👇 Comment “MENO” and I’ll send you the details, or drop me a DM, let’s chat about what’s possible for you.

25/07/2026

No heart rate zones. No PBs. Just moving because it feels good and letting my nervous system catch up with the rest of me.

If you’re only counting “recovery” as the stuff on your programme, you’re missing half of it. Low-intensity movement, sunlight, being outside, doing something that makes you happy- it all lowers cortisol and helps your body actually absorb the training you’ve done.

This matters even more if you’re perimenopausal or menopausal, your stress response and recovery capacity change, and pretending it’s still your 25-year-old body that just needs “one rest day” doesn’t cut it anymore.

So here’s your reminder: rest isn’t lazy. It’s part of the plan.


Comment RECOVERY if you want me to break down what proper recovery actually looks like 👇

17/07/2026

Food for thought 💁🏼‍♀️

Had a conversation with a lovely lady yesterday who’s doing Slimming World — and I simply cannot stay quiet on this one.

Watch until the end and let me know your thoughts 👇

If you want to actually learn how to fuel and nourish your body — for life, not just for a weigh-in — drop me a DM.

Perimenopause is not the time to eat less. It’s the time to eat smarter.Swipe through if you’ve been told to just “push ...
15/07/2026

Perimenopause is not the time to eat less. It’s the time to eat smarter.

Swipe through if you’ve been told to just “push harder” and it’s not working 👆

Your hormones have changed — your approach needs to too. That means enough protein, enough energy, and training that supports your body instead of fighting it.

DM me “HYBRID” if you want a plan built around what your body actually needs right now, not what worked a decade ago.

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