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Mud & Muscle

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Mud & Muscle

🏋‍♀️Building STRONG, CONFIDENT and POWERFUL women

Small Group PT and Coaching for women over 30
Based in Sheffield, UK

30/04/2026

This is exactly why I do what I do 💪

As a woman, being "strong" isn’t just a look.

It’s a mindset to break through stereotypical norms.

Its a new standard of life that you set yourself,

and it will positively impact every area of your life, not just in the gym.

I really appreciate messages like this and thank you for being part of it 💪🏼

11/03/2026

So I forgot my lunch today 🙃

But fear not because this meal deal came up with 70g protein 💪

Its by no means perfect (I.e. theres minimal fibre and 0 fruit/veggies) but its a great substitute for these moments.

I could have chosen a fizzy drink and a chocolate brownie in the meal deal - and on some days I definitely would 😋 - but instead I chose to prioritise my main focus: Protein and calories.

***

Protein is one of the key things that supports my training, recovery and overall health. Hitting those bigger nutritional priorities across the day often matters far more than whether each meal is “perfect”.

(I can have some fruit as a snack later for example)

***

This is something I talk about with my clients. Life is busy, routines get disrupted, and sometimes the day doesn’t go exactly how you planned.

But that doesn’t mean the whole day nutritionally is written off.

Sometimes it’s a carefully prepped meal.
Sometimes it’s a forgot-my-lunch meal deal that still ticks the important boxes.

Both can support your goals 💪

08/03/2026

Strong women aren’t just built in the gym.

They’re built in early mornings when they didn’t feel like training.

They’re built when life is heavy but they show up anyway.

They’re built in the quiet decision to take up space in the gym, pick up the barbell, and see what they're capable of.

I’m endlessly grateful that my job means I get to stand alongside women doing exactly that.

Women in their 30s, 40s, 50s and beyond learning that strength isn’t just possible for them - it’s powerful, life-changing and, fundamentally, theirs to own.

I see women deadlift for the first time 💪
Run faster than they thought they could 🏃‍♀️
Carry more than they believed they were capable of - physically and mentally 🔥

And the best part?
Once a woman realises how strong she is… it rarely stays in the gym.

Happy International Women’s Day to the women who lift, support each other, laugh through hard sessions and prove every week that strength has no age limit.

Im so grateful to have you guys surrounding me 🤜🤛

Strong women. Build. Strong women. ✨️

05/03/2026

If you're looking for an exclusive womens-only fitness experience on the outskirts of Sheffield - head over to 💪

I was lucky enough to be invited down for a training session and to meet some of the members and Coaches.

They cover everything from strength classes to cardio to 1-1 coaching and you can be sure you'll have a great time here!

Liz, Rex and the team are super welcoming and have created an excellent safe space 🫶

And to top it all off, they have even paired up with .coffeee for the post-workout vibe 😎

24/02/2026

Proof is in the pudding 🍮

Next month I have 4 former clients rejoining my coaching

And I can’t lie, that one hits differently 🙌

Not because I ran a discount.
Not because I followed up with a sales pitch.
But because, at different points in their lives, they decided:

“I’m ready for that level of structure again.”

Each of them left in a good place the first time. Stronger. More confident. Clearer on what works for their body.

Life moved on. Seasons changed. Priorities shifted.

And then, when they felt ready for their next phase… they came back.

That, to me, is the real testimonial 💪

Not just results photos.
Not just nice words in a check-in.
But trust.

Trust that I’ll coach them properly.
Trust that I won’t sell them nonsense.
Trust that the standard stays high.

I don’t build quick-fix transformations.
I build long-term strength.

And sometimes life means women have to step away… grow… and return when they’re ready to rise again.

If you’ve worked with me before and you’re feeling that pull back to structure - you already know where I am 🤩

17/02/2026

🔥🐎 Year of the Fire Horse start today

And it’s all about freedom, drive, and fireball energy 🔥

Momentum. Bold moves. Growth.💪

Basically, it’s a year that doesn’t let you stay stuck.

For me, that means cutting out the negative self-talk, the habits that drag you down, the energy zapping behaviours.

It certainly wont to be comfortable, but it is worth it.

Remember:

✨️ Train hard.
✨️ Rest properly.
✨️ Protect your headspace like it’s part of your performance (because it is)

This year, I’m riding that energy, committing fully, and backing myself all the way 🐎🔥

11/02/2026

THROWBACK TO 2023

When I first got invited on to talk about my journey upto that point.

It was my first year heading to the World Finals and the excitement was HIGH!

Coming away from that interview I got loads of messages about how inspiring my story was and how many women were willing to give the gym a go after hearing it 🥲

I'm privileged enough to have been supported by the local community every step of the way - all the ups and downs - and im very grateful for it 🫶

✨️ I will be back on the Radio this Friday 13th with at 10.10am. Be sure to tune in and give us a listen ✨️

05/02/2026

Nutrition habits over hacks 🙌

No detoxes, no drastic rules - just small, realistic changes that fit into everyday life.

When clients focus on things like planning ahead, improving food choices, and building consistency, the results take care of themselves ✨️

Sustainable progress comes from habits you can repeat, not hacks and quick fixes you have to recover from.

Here is what Rosie had to say 👇

"I took part in the Nutri-Fuel Challenge in January and got so much out of it!

The changes were realistic and easy to stick to, like prepping my lunches for work, cutting out sugary snacks, keeping alcohol low, and drinking more water.

Over the month I lost 5lb, noticed a real boost in my energy levels, felt better overall, and even saved money.

Such a positive experience and one I’d definitely recommend."

****

If extreme diets haven’t worked for you, this style of coaching might. Drop me a message and we can have a chat

01/02/2026

Girls just wanna have fun! 🥳

Big thank you to for hosting the Mud & Muscle social last night.

A night of painting pottery, belly laughs and yummy cocktails 🍸

I'm very grateful for every single one of these ladies for creating a beautiful, fun, supportive community to work in...and who knew they could be so creative too! 🎨🖌

Im looking forward to seeing how the creations turn out after they've been in the kiln 🔥

"With an enthusiastic team, you can achieve almost anything"

***

Some spaces are available in Small Group PT if you fancy joining the gang 💪

Drop me a message for more info 😎

29/01/2026

COMMUNITY 💪🫶

Strength training in your 30s, 40s and 50+ isn’t about doing more - it’s about understanding your body, trusting the process, and feeling supported along the way.

I’m currently shaping a small, low-pressure support space and community focused on menopause, strength and long-term wellness.

Before I finalise anything, I’d genuinely love to know:

✨️What kind of support would feel most helpful for you right now?✨️

You can reply with just a word or two if that’s easier:

😩 Joint pain / niggles

😩 Fatigue & low energy

😩 Confidence in the gym

😩 Knowing when to push vs rest

😩 Consistency & motivation

Comment below ⬇️

Address

Duchess Road
Sheffield
S24BL

Telephone

+447896162196

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