Christine Murphy PT at T.O.D Coaching

Christine Murphy PT at T.O.D Coaching Fully qualified insured and CRB checked personal trainer

🥊 You don’t need confidence to start.A lot of women tell themselves:“I’m not fit enough yet.”“I’ll start when I’ve lost ...
09/09/2026

🥊 You don’t need confidence to start.

A lot of women tell themselves:

“I’m not fit enough yet.”
“I’ll start when I’ve lost some weight.”
“I’m too old to start boxing.”
“I’ll join when I feel more confident.”

But here’s the truth…

You don’t become confident and then start.
You start — and confidence grows from there.

Your first workout might feel awkward.
You might feel nervous.
You might not know what you’re doing.

That’s completely normal.

Every jab, every squat, every round and every time you choose to show up is proof that you’re capable of more than you thought.

And eventually you look back and realise…

“I actually did it.” ❤️🥊

You don’t need to be the fittest.
You don’t need to be the strongest.
You don’t need to have it all figured out.

You just need to start.

Your confidence can catch up along the way. 💪

👇 What’s something you’ve been putting off because you don’t feel confident enough yet?

Tell me in the comments — you might not be the only one.

Saturday was a busy day 🥵🥱From Leith with the girls to Wishaw with the boys for a fight night!Giving the old hand wrappi...
08/09/2026

Saturday was a busy day 🥵🥱

From Leith with the girls to Wishaw with the boys for a fight night!

Giving the old hand wrapping and second corner skills a wee airing.

08/09/2026

A different kind of Saturday at the weekend there.

Road trip with my fight team girls to Port O Leith Boxing Club in Edinburgh for a training day with the female amateur boxers carded with boxingalliancescotland

Great day coaching them against some quality boxers from other clubs.

Thanks to Lily, Anna and John for having us and a great session.

🥊 Boxing vs Running: Do You Really Need Hours of Cardio?Let me ask you something…Do you actually enjoy spending hours on...
07/09/2026

🥊 Boxing vs Running: Do You Really Need Hours of Cardio?

Let me ask you something…

Do you actually enjoy spending hours on a treadmill just to get fit? 👀

Because you really don’t need to.

Boxing can give you a fantastic cardio workout while also working your strength, coordination, balance, speed and core.

🥊 Throw punches
👣 Move your feet
🔥 Work in rounds
❤️ Get your heart rate up
💪 Build strength and confidence

And the best part?

You’re actually learning a skill while you train.

I’m not saying running is bad — if you love running, keep running! ❤️

But if the thought of endless cardio makes you want to avoid exercise altogether, boxing could be the change you’ve been looking for.

Especially as we get older, I believe exercise should be about building a body that feels strong, capable and confident — not punishing yourself for what you ate.

So, would you choose 30 minutes of boxing 🥊 or 30 minutes of running 🏃‍♀️?

👇 Tell me in the comments!

💪 7 signs your workout IS working — even if the scales aren’t movingCan I let you in on a little secret?The scales don’t...
04/09/2026

💪 7 signs your workout IS working — even if the scales aren’t moving

Can I let you in on a little secret?

The scales don’t get the final say. 👀

You can be making HUGE progress without seeing a dramatic change in that number.

Here are 7 signs your hard work is paying off:

1️⃣ You’re getting stronger
That weight that used to feel heavy? Suddenly it feels manageable. That’s progress.

2️⃣ Your clothes fit differently 👖
Your body composition can change even when your body weight doesn’t.

3️⃣ You have more energy ⚡
You’re not dragging yourself through the day like you used to.

4️⃣ Your fitness is improving 🥊
You can train for longer, recover quicker or get through a workout that once left you completely shattered.

5️⃣ Everyday things feel easier
Stairs, carrying shopping, getting up and down from the floor… strength shows up outside the gym too.

6️⃣ Your confidence is growing ❤️
You’re walking a little taller. You feel stronger. You’re starting to trust what your body can do.

7️⃣ You’re becoming more consistent
You’re not constantly starting over on Monday. You’re building habits you can actually maintain.

And especially as we get older, the goal shouldn’t simply be to weigh less.

It should be to become stronger, fitter, healthier and more confident in the body you have.

So before you step on the scales and decide you’ve “failed”…

Ask yourself:

“What can I do today that I couldn’t do a few months ago?”

That answer might tell you far more about your progress. ❤️

Coach C
Train. Transform. Triumph.

👇 What’s one thing you can do now that you couldn’t do when you started? Tell me in the comments!

BodyConfidence StrongWomen StrengthNotSkinny FitnessMotivation BoxingForWomen PinkBeltUltimate

🥊 Why Women 35+ Need Recovery, Not PunishmentYour body doesn’t need punishing because you missed a workout.And you don’t...
03/09/2026

🥊 Why Women 35+ Need Recovery, Not Punishment

Your body doesn’t need punishing because you missed a workout.

And you don’t need to spend hours doing extra cardio because you ate something you enjoyed.

As women get older, recovery becomes a bigger part of getting results — not something we should feel guilty about.

💗 Recovery helps you train better.
Your muscles need time to repair and adapt after strength training.

💗 More isn’t always better.
Training hard every single day without enough recovery can leave you feeling exhausted, sore and unmotivated.

💗 Sleep matters.
Good-quality sleep supports recovery, energy and your ability to perform in your next session.

💗 Rest days aren’t lazy days.
Walking, stretching, mobility work or simply taking a proper rest day can all have a place in your programme.

💗 Your body isn’t something you need to punish.
Food isn’t something you have to “work off”. Exercise should make you feel stronger, fitter and more confident — not guilty.

And here’s something I really want women over 35 to hear:

You don’t need to train harder because you’re getting older.
You need to train smarter.

Strength training.
Good nutrition.
Enough sleep.
Proper recovery.
Consistency.

That’s how we build a stronger body that can keep doing the things we love.

🥊 Train. Transform. Triumph.

Coach C | Pink Belt Ultimate

👇 Be honest… are you guilty of thinking you have to “earn” your rest?

🥊 WHAT TO EXPECT FROM YOUR FIRST BOXING SESSIONThinking about trying boxing but feeling a little nervous?Let me tell you...
02/09/2026

🥊 WHAT TO EXPECT FROM YOUR FIRST BOXING SESSION

Thinking about trying boxing but feeling a little nervous?

Let me tell you what to expect. ❤️

You DON’T need to be super fit.
You DON’T need to know how to punch.
You DON’T need to be confident.
And you definitely DON’T need to have boxed before.

Your first session will usually involve:

🥊 A warm-up
Getting your body moving and ready to train.

🥊 Your stance & guard
Learning where to put your feet, hands and head.

🥊 Basic punches
Starting with simple techniques like the jab and cross.

🥊 Footwork
Learning how to move while keeping your balance.

🥊 Pad work or bag work
Putting those new skills together and getting a feel for boxing.

🔥 A little challenge
You’ll probably work up a sweat — but you can go at your own pace.

And yes…

You might feel awkward at first.

That’s completely normal!

Nobody walks into their first boxing session looking like a professional boxer. 😂

You learn.

You practise.

You make mistakes.

You improve.

And before you know it, you’re throwing combinations you never thought you’d be able to do.

For women 35+, boxing can be about so much more than fitness.

It’s about strength, coordination, confidence and discovering what you’re capable of.

So if you’ve been thinking:

“I’d love to try boxing… but I’m nervous.”

Take this as your sign. 🥊

Your first session isn’t about being good.

It’s about being brave enough to start. ❤️

👇 Would you try boxing if you knew exactly what to expect?

Comment 🥊 YES or tell me what’s holding you back.

Coach C
Train. Transform. Triumph.


⚖️WHY THE SCALES AREN’T THE BEST MEASURE OF PROGRESS⚖️Ladies, can we stop letting one number on the scales decide how we...
01/09/2026

⚖️WHY THE SCALES AREN’T THE BEST MEASURE OF PROGRESS⚖️

Ladies, can we stop letting one number on the scales decide how well we’re doing? 👀

Especially as we get older, progress isn’t always going to show up as weight loss.

You might step on the scales and see no change…

…but that doesn’t mean nothing is happening.

Look at the bigger picture 🌍

💪 You’re getting stronger
Lifting heavier weights? Doing more reps? That’s progress.

🥊 Your fitness is improving
You can train for longer without feeling completely exhausted.

👖 Your clothes fit differently
Your body composition can change even when the scales don’t move much.

❤️ Your confidence is growing
You’re walking into the gym feeling stronger and more capable.

⚡ Your energy is better
You’re moving more, feeling better and getting through your day with more energy.

🧠 Your mindset is changing
You’re no longer exercising because you hate your body — you’re training because you value it.

And here’s something important…

Your weight can fluctuate for lots of reasons — water, food, hormones, stress and even how much you’ve trained.

So don’t let one weigh-in erase weeks of hard work.

Your progress is bigger than a number.

Measure your strength.
Measure your fitness.
Measure your confidence.
Measure how your clothes fit.
Measure what you can do now that you couldn’t do before.

THAT is progress. ❤️

And if you’re 35+ and working towards a stronger, fitter, more confident you…

KEEP GOING.

Don’t let the scales tell you that you’re failing when your body is actually getting stronger.

🥊 Train. Transform. Triumph.

Coach C


👇 What’s one non-scale victory you’re proud of?
Tell me in the comments — let’s celebrate the wins that the scales can’t measure!

BodyConfidence StrongWomen WomensFitness StrengthTrainingForWomen WomenWhoBox BoxingForWomen ProgressNotPerfection TrainTransformTriumph

🥊 HOW BOXING BURNS CALORIES WHILE BUILDING FITNESS & COORDINATIONThink boxing is just punching? Think again. 👀A boxing s...
29/08/2026

🥊 HOW BOXING BURNS CALORIES WHILE BUILDING FITNESS & COORDINATION

Think boxing is just punching? Think again. 👀

A boxing session can have you moving, punching, defending, stepping and thinking all at the same time.

And that’s what makes it such a great workout — especially for women 35+.

🥊 BURNS CALORIES
Punch combinations, footwork and movement can make boxing a high-energy workout.

❤️ BUILDS FITNESS
Rounds of work followed by short rests challenge your cardiovascular fitness and stamina.

🧠 IMPROVES COORDINATION
Your hands, feet, eyes and brain all have to work together. The more you practise, the more natural it becomes.

💪 BUILDS STRENGTH & POWER
Punching and moving with control engages your whole body — not just your arms.

🔥 BUILDS CONFIDENCE
There’s something seriously empowering about learning what your body is capable of.

And the best part?

You don’t have to be a boxer to train like one.

You don’t need to be super fit before you start.

You don’t need to be young.

And you definitely don’t need to be perfect.

You just need to be willing to learn. ❤️

Boxing isn’t just about getting fitter.
It’s about discovering what you’re capable of.

🥊 Could boxing be your new favourite workout?

👇 Comment BOXING if you’d give it a try!

Coach C
Train. Transform. Triumph.


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