strength.from.scratch

strength.from.scratch Helping midlife women navigate strength training.

16/06/2026

šŸ¤“ This is what I mean by keeping protein simple.

After sharing a day of food that gave me around 130g protein without using protein powder, I wanted to show what another very normal lunch can look like.

When Iā€™m in the mood for bread, bagel thins are my go to.

šŸ„Æ Two thin bagels, one with smoked cheese, marmite and tomato, one with turkey and salad, plus an apple.

āœ… Around 465 calories.
āœ… 32g protein.
āœ… 7g fibre.

And hereā€™s the bit I think matters.

32g of protein in a meal isnā€™t some extreme ā€˜high proteinā€™ thing.

For many midlife women, itā€™s simply a sensible amount to aim for if we want to support strength, recovery, fullness and energy.

It doesnā€™t have to be chicken, rice and broccoli.

It doesnā€™t have to be meal prep.

It doesnā€™t have to be perfect.

Sometimes itā€™s just looking at what you already have in the fridge and cupboards, and making it work a bit harder for you.

Thatā€™s the kind of simple I like.

If you didnā€™t catch my ā€˜no-nonsense guide to getting enough proteinā€™ last time. Here it is again ā¬‡ļø

Comment PROTEIN and Iā€™ll send it over.

No two days are the same at the moment.The week started with the decorators in the home gym. I absolutely love the resul...
14/06/2026

No two days are the same at the moment.

The week started with the decorators in the home gym. I absolutely love the result, although they were a bit messier than expected and left a few stains on the carpet šŸ˜”

We were also getting excited for the greenhouse installation. Ed had gone all in with the seeds, potting on and planning what was going where, but it wasnā€™t meant to be this week šŸ™„

We had another appointment with Edā€™s heart failure team too. We learnt more about the ā€œfour pillarsā€ approach to his recovery, which is linked to his weakened left ventricle. Every day really is a school day.šŸ¤“

My own strength training is going well. I even managed to get outside for some of it, then watched my granddaughter do a couple of pull-ups, which was a proud Nana moment.šŸ„°

I had a fine line tattoo of 11:11, a number Iā€™ve seen so much this year. Every time itā€™s appeared, something positive seems to have happened.šŸ’š

And the week ended with a plumber coming round to look at some very necessary work on the shower and kitchen tap..rock and roll.

A very normal, full, messy, lovely, real-life week.

Strength training, family life, home gym updates, recovery, menopause fitness, midlife movement and all the ordinary bits in between.

Hereā€™s to the next week, workouts planned, meals planned. If I plan it, itā€™s more likely to happen ā˜ŗļø

10/06/2026

I remember skipping with a rope in the garden when my eldest was 4 months old.

Because I wanted to do ā€˜somethingā€™ but had no car to get to a gym, no one close to look after him, so I worked out at home.

Midlife; a time period where life rarely gives you the perfect gap to exercise.

Thereā€™s always work to finish, a wash load that needs drying, someone needing something from you, food to sort and a head full of open tabs.

So sometimes the small win might be:

You moved.
You reminded your body it matters.
You kept the habit alive.

And that is often what gets you back into a routine, not waiting until everything feels easier.

Small bits of strength, done consistently, can make a much bigger difference than we give them credit for.

Save this for the day you nearly talk yourself out of doing anything.

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