Luke Evans Fitness Worcester

01/09/2026

This is your daily reminder that bullying isn’t health advice.

Recently, I’ve seen far too much fitness content that leans on humiliation, judgement or embarrassment to push people towards weight loss.

That approach isn’t motivating. It’s damaging.

Losing weight was never simply a question of willpower. People can be dealing with depression, anxiety, chronic stress, medication, eating disorders, socioeconomic pressures, trauma, or any number of other factors that make changing their weight incredibly difficult.

And research shows that weight stigma can actually increase psychological distress.

You can hold people accountable without bullying them.

People deserve support that helps them believe change is possible. Not content that convinces them they’re the problem.

31/08/2026

Are these 3 simple fat loss mistakes wrecking you progress?

If so, they’re an easy fix and will get you back on track quickly if you solve them.

1. Not Tracking Drinks

We track our calories from food, so why would we not look at what we drink? You can quickly rack up hundreds of calories that will eat into your deficit and close your energy gap without even realising it.

Include coffees (you know the ones), your morning fruit juice and alcohol and you’ll see. This doesn’t mean you need to take it out but means tracking it means you’ll not overeat alongside it.

2. Not eating enough protein.

Food analysis with new clients shows the same trend:

Not enough protein, mostly carbs, mostly fats.

Protein is fundamental to achieving a healthy, strong, lean body and should be the next most important thing you look at after establishing your calorie deficit.

3. Doing only cardio.

In the 1960’s cardio was THE exercise everyone gravitated towards but we now know that strength training, cardio and core work are central to building the body you want. Do all three, not one or the other.

Are you ready to finish 2026 in the best place possible? DM me now for exclusive access to our last transformation programme of the year.

30/08/2026

You don’t need another Monday

How many times have you told yourself…

“I’ll start again Monday.”

Monday comes and you’re motivated.

You eat well.
You get your workouts done.
You’re determined that this time will be different.

Then life happens.

A stressful day. A meal out. You miss a workout. The weekend goes off plan.

And suddenly you feel like you’ve ruined it.

So you stop…

…and promise yourself you’ll start again next Monday.

That cycle is the problem. Not you.

Getting fit and losing weight after 40 isn’t about having seven perfect days every week.

It’s about knowing what to do on the days that aren’t perfect.

Have the meal out.
Miss the occasional workout.
Enjoy the weekend.

Then carry on.

No guilt. No punishment. No “starting again.”

Because the women who get lasting results aren’t perfect.

They just stop quitting every time life gets in the way.

If you’re tired of constantly starting over and want a plan that actually fits around your life, comment READY or send me a message and I’ll tell you how I can help.

29/08/2026

Stalled is not the same as broken.

If your results have flattened out, it doesn’t mean your body is failing you. It means it adapted. That’s actually a sign it’s working, it’s just done responding to what you were doing before.

The mistake most women make here is pushing harder: more cardio, less food, more punishment. But a plateau almost never means you need more effort. It means you need a different ask.

This is exactly the kind of thing we troubleshoot inside coaching. If you’ve hit a wall and don’t know what to change, send me a message. Let’s figure out your next step together.

29/08/2026

These gluten-free meatballs are PACKED with protein and take only 20 minutes or so of prep time.

The best part? This recipe makes 4-5 servings, so you can freeze the rest and pop them into your lunches and dinners for an extra protein boost later!

Here's your recipe (save this!) 👇

🧑‍🍳 Gluten-Free Meal Prep Meatballs
(makes 20 meatballs)

1 Tbsp olive oil
1 cup (130 g) finely diced mixed vegetables (carrots, peppers, onions, etc.)
2 big handfuls of baby spinach, chopped
16 oz (455 g) ground turkey or chicken
2 Tbsp rolled oats
2 Tbsp coconut aminos
1 tsp garlic powder
½ tsp sea salt
¼ tsp black pepper

Directions 👩‍🍳

1️⃣ Preheat your oven to 375ºF/190ºC and line a baking sheet with parchment paper.
2️⃣ In a skillet over medium-high, heat the oil. When it's hot, add diced veggies, saute until they soften, and then add the spinach. Continue to saute until the spinach wilts, and remove from the heat. Let cool at least to the point where you can handle them to form meatballs.
3️⃣ Combine all of the ingredients (including the veggies) in a medium bowl and mix well. If the mixture seems too wet, add more rolled oats.
4️⃣ Form into 20 meatballs. Place the meatballs on the baking sheet.
5️⃣ Bake in the preheated oven for 12-15 minutes.

🎉Remove from the oven and enjoy with sweet potato and a side salad for a quick, healthy meal — and don't forget to freeze the rest!

Nutrition breakdown per meatball:
Calories: 45; Fat: 2 grams; Carbohydrate 1 gram; Protein: 6.42 grams.

📷 If you make this recipe, take a photo and tag us so I can see how it came out!

07/08/2026

01/08/2026

Reviews like this from Keri remind me why consistency, proper programming and actually caring about your progress make all the difference. Watching someone get stronger week by week, not just physically but in how they show up for themselves, is what this is all about.
If you are ready to feel this kind of change in your own strength and confidence, comment "READY" and I will send you the details on how to get started.
Fat loss coach for women over 40. Training, nutrition and accountability. Helping you build strength and confidence, not just lose weight.

31/07/2026

If you are in your 40s or 50s and feel like nothing works anymore, watch this. 👇

You have tried every diet going. Restrictive plans, endless cardio, cutting everything out, losing weight fast and putting it all back on again. You keep going back to what worked once, but that is exactly why you are stuck going round in circles.

Add perimenopause or menopause symptoms into the mix and it gets even harder. Lower energy, worse mood, higher cravings, worse sleep, more stress. Then add a full life on top, kids, work, everything else pulling at you. A restrictive diet was never going to survive that.

Here is what actually works. Fuelling your body properly instead of cutting everything out. Strength training instead of endless cardio. Eating enough protein to keep your muscle while you lose fat. Focusing on how you feel and how your clothes fit, not just a number on the scales.

This is exactly what I help women do inside my new programme, Fit After 40. It is built specifically for women in their 40s and 50s who want real, lasting results, not another crash diet.

If you want to know more, comment "FIT" below and I will send you the details.

28/06/2026

We all look at weight on a scales, BF, dress size.

But they’re not the only measures of success.

This message from one of my amazing clients reminded me exactly why I do what I do.

She didn’t message me to say she’d lost a certain number of pounds.

She messaged me because she was able to go paddle boarding with her daughter… and actually enjoy it.

She felt fit enough.
Strong enough.
Confident enough.

Those moments are what this journey is really about.

It’s about saying “yes” to making memories instead of worrying whether your body will cope.

It’s about having the energy to keep up with your children or grandchildren, feeling proud of what your body can do, and living life instead of watching it from the sidelines.

To every woman over 40 who feels like progress is slow… please remember this.

Success isn’t just measured by the scales.

It’s measured by the life you’re able to live because you’ve looked after yourself.

And I promise you, that’s worth so much more.

🟣 If you’re ready to become the strongest, healthiest version of yourself—not just for today, but for all the moments that matter—drop me a message. Let’s make those memories possible together.

24/06/2026

CLIENT SPOTLIGHT: Julie

Meet Julie… a busy mum and business owner who proves that you can prioritise your health, even when life is hectic.

Between juggling family, work, and everything else that comes with being a mum, she still shows up, puts in the effort, and gives every session her best. No excuses—just consistency.

What I love most about Julie is that she always walks through the door with a smile. She brings positive energy to every workout, encourages those around her, and reminds us all that fitness doesn’t have to feel like a chore.

The results she’s achieving aren’t down to luck—they’re the reward for showing up, staying committed, and trusting the process.

Julie, I’m incredibly proud of everything you’ve accomplished so far. You’re an inspiration to so many women who think they’re “too busy” to make time for themselves.

If you’re waiting for the perfect time to start, let Julie be your reminder… you don’t need more time, you just need to take the first step.

Give Julie some love in the comments! She absolutely deserves it!