ATD Coaching

ATD Coaching I help women 40+ achieve sustainable fat loss, build muscle & confidence via strength training & nutrition. Certified Menopause Coaching Specialist.

Online Coaching/Personal Training Northwich.

10 months of consistency, strength, and showing up 👏Bex has put in the work — and now she’s not just seeing the change, ...
07/06/2026

10 months of consistency, strength, and showing up 👏

Bex has put in the work — and now she’s not just seeing the change, she’s feeling it.

Stronger, healthier, more confident… exactly how it should be.

And the best part? She’s about to step into her 40s feeling her absolute best 😝💪🏼

This is what happens when you stop chasing quick fixes and start building real strength.

💡 What women should know…

As women approach their 40s and enter perimenopause, hormonal shifts (like declining oestrogen) can lead to:
→ Reduced muscle mass
→ Slower metabolism
→ Increased fat storage
→ Decreased bone density

But resistance training directly counteracts this.

By building muscle and loading her bones through strength training, Bex has:
✔️ Improved her metabolic health
✔️ Increased strength and lean tissue
✔️ Supported bone density and reduced future osteoporosis risk
✔️ Built a body that’s more resilient heading into her 40s

She’s not just “in shape”… she’s physiologically stronger, healthier, and better prepared for what’s ahead 💪🏼

If you’re ready to build strength, protect your bones, and future-proof your body, DM me “STRONG” to get started or click the link in bio 🔗

Personal Training Northwich
Or Online Coaching (home or gym training- your gym of choice)

31/05/2026

Life’s better in the mountains… ⛰️

Even when it’s windy AF 🌬️
Even when you reach the top and there’s 0 visibility
Even when you underestimated the hike, and it keeps on going, and going…
Even when your feet are killing 🥾
Even when you’ve got DOMS 2 days later! 😩

Nothing beats a tough old hike, and that pint at the end! 🍻😜

Here’s to turning 40, and many more to come 😊

📍 The Coledale Horseshoe
The Lake District
15.3km
1164 m elevation
5hr 19

This weather calls for Hiking!! 🥾 And spf 50!! Lovely little hike in the Peak District View for days along that ridge 😊 ...
25/05/2026

This weather calls for Hiking!! 🥾
And spf 50!!

Lovely little hike in the Peak District

View for days along that ridge 😊

Next stop… Lake District this Friday 🙌🏻

During menopause, declining estrogen changes the body’s preferred fat storage pattern. Fat is more likely to move from t...
19/05/2026

During menopause, declining estrogen changes the body’s preferred fat storage pattern. Fat is more likely to move from the hips and thighs to the abdominal area, which is why many women notice changes in their waistline even without major weight gain.

A reminder to ‘Be kind to yourself’, these are natural biological and physiological changes that can occur during this time of life.

🫶

Before working together this client would skip breakfast, fast and eat just 600 calories a day to try and lose weight. 💡...
13/05/2026

Before working together this client would skip breakfast, fast and eat just 600 calories a day to try and lose weight.

💡 If this sounds like you… this is what you need to know…

Rapid weight loss can often do more harm than good.

Extremely low-calorie diets and excessive cardio can increase muscle loss, slow recovery, impact energy levels, and negatively affect bone health, especially in women during perimenopause and post-menopause.

That’s why the goal shouldn’t just be “losing weight” — it should be improving body composition while protecting strength, metabolism, and long-term health.

✅ A moderate calorie deficit combined with strength training helps encourage fat loss while maintaining lean muscle tissue, which becomes increasingly important after menopause due to hormonal changes.

Maintaining muscle supports:

* strength and independence as we age
* a healthier metabolism
* improved insulin sensitivity and blood sugar regulation
* better balance and reduced injury risk
* higher daily energy levels and reduced fatigue

Strength training also plays a major role in supporting bone density, helping reduce the risk of osteopenia and osteoporosis later in life.

Adequate protein intake, recovery, sleep, reducing alcohol, and managing stress are all equally important during this phase. The aim is to help the body feel stronger and more energised — not depleted.

Healthy fat loss should enhance quality of life, confidence, mobility, and wellbeing, not compromise it.

—

In just 16 weeks my client has made great progress towards her fat loss goal, without compromising her health.

💡 The goal isn’t to become smaller at the expense of health — it’s to become stronger, healthier, and more resilient while reducing body fat sustainably.

If you need support losing fat and building a strong confident you… get in touch to start your coaching journey 👋

I have limited PT availability Daves Gym Northwich and Online Coaching slots for immediate start

DM me ‘Start’ for more info

If you’re rubbish at flipping pancakes… this one’s for you! 🤣It’s basically a scrambled pancake 🥞 For the scrambled oats...
07/05/2026

If you’re rubbish at flipping pancakes… this one’s for you! 🤣

It’s basically a scrambled pancake 🥞

For the scrambled oats you’ll need:
1 small ripe banana 🍌
30g oats
2 medium eggs 🥚 🥚
10g white chocolate chips
1/4 tsp cinnamon

Method:
In a bowl mash the banana 🍌
Then add all other ingredients and mix to form a batter

Heat a pan, add some spray oil, and pour in the mix like making a pancake
Once that side is cooked… flip it over, then chop it all up with a spatula
Toss the scrambled oats for a few minutes to brown

That’s it!

Top with 150g of 0% fat greek yoghurt and 75g of raspberries

Macros:
459 Calories
30g Protein
56g Carbs
14g Fat
8g Fiber

I had this as a post-workout meal 🍽️ (carbs and protein) 😜💪🏼

Waking up stiff? 😣 Knees, hips or hands aching more than usual? You’re not imaging it! 👀 This is REALLY common in your 4...
28/04/2026

Waking up stiff? 😣

Knees, hips or hands aching more than usual?

You’re not imaging it! 👀

This is REALLY common in your 40’s+

Read the slides for what’s happening in your body right now and what you can do to help yourself 👉🏼

💡 If you’re a women 40+ struggling with the hormonal and bodily changes during this time, and need support with strength training, nutrition and lifestyle change, my coaching based on evidenced-based strategies can help.

I help women every week struggling with joint pain and other menopause related symptoms feel better by sticking to the basics. You don’t need another fad diet, b.s supplement, or extreme exercise plan. You need a plan that actually works for women your age and stage of life.

DM me ‘START’ or complete the enquiry link 🔗 in my bio and I’ll be in touch to create a plan to fit your life.

Online Coaching 📱 (Home or Gym training)
Personal Training

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