ayamefitness

ayamefitness Build a body that supports the life you want to live.

Strength coaching • Personal Training • Nutrition • Performance

For beginners, busy professionals & athletes.

20/07/2026

Getting older is inevitable but getting weaker doesn’t have to be.

Colin’s very first session with me🌟

We spent the session learning some fundamental movement patterns and building confidence with exercises like a squat, hinge and row so he can continue building his strength from here.

Strength training is for everyone, no matter where you’re starting from🏋️

13/07/2026

Training your lower body isn’t just about aesthetics (although the aesthetics are a nice bonus😆).

Stronger legs create a foundation that helps you move better, improve your balance and stability, reduce your risk of injury, and perform better - whether that’s in sport, training, or everyday life.

My lower body essentials:

• Compound lifts to build overall strength.

• Single-leg movements to improve balance, stability, and coordination.

• Isolation exercises to strengthen specific muscles and build a well-rounded lower body.

There’s no single “best” lower body exercise. The best programme includes a variety of movement patterns and is tailored to your goals, experience, and lifestyle. 🫶🏼

It’s been just over a year since Jane started training. ❤️Her journey has been really special. She came to me after her ...
06/07/2026

It’s been just over a year since Jane started training. ❤️

Her journey has been really special.

She came to me after her doctor recommended strength training because of very low bone density, after she had suffered three bone fractures in a short period of time.

Over the last year, it’s been amazing to watch her get stronger. Not just in the gym, but in everyday life too. Her strength, balance, energy and confidence have all improved, and it’s been so rewarding to see.

Jane turns 60 this year, and I hope her journey inspires more women to prioritise strength training.

As we get older, we naturally lose muscle and bone density, especially after menopause. Strength training is one of the best things you can do to help keep your bones strong, maintain muscle, and stay active and independent for longer.

Getting stronger isn’t just about lifting weights, but about making everyday life easier and giving yourself the best chance to stay healthy for years to come.

So proud of you, Jane. ❤️

Soft and strong can coexist 🤍
24/06/2026

Soft and strong can coexist 🤍

21/06/2026

Luck looks a lot like consistency ✔️

What they don’t see is the choices made when nobody’s watching, or the days you show up, unmotivated, even when you don’t feel like it.

25/05/2026

Master the basics.
Build real strength.
Stay consistent.

Because the results most people want don’t come from doing anything extreme… they come from repeating the simple things well, over and over again.

My client Grace has been doing exactly that, and it’s paying off ✨💪🏼

18/05/2026

Got a spring in my step😆

08/05/2026

Shifting my main focus from training to look a certain way… to becoming stronger, faster and more athletic, has been a total mental game changer.

Ironically, aesthetics become a byproduct when you learn to enjoy the process instead of obsessing over the outcome.

I see so many women completely consumed by how they look or the number on the scales. And while aesthetic goals are completely okay, training can give you so much more than that… confidence, strength, energy, longevity, discipline, and a body that feels strong and healthy, not just looks a certain way❤️

25/04/2026

Slow cooked beef brisket

Such a good one to cook at the beginning of the week and use for lunches or dinners 😊

🌟Makes 4-5 portions
1kg beef brisket
1c packet of tacos seasoning
3 Tbsp tomato paste
400ml beef stock
1/3c apple cider vinegar
3 tsp crushed garlic
2 Tbsp brown sugar
Salt and pepper to season

Slow cook on high for 8 hours or low for 10-12 hours (I just cooked mine overnight).

Take the beef out and shred using forks.

You can simmer down the remaining liquid to thicken and make it a sauce - or just pour some over the beef as is (I was feeling very lazy).

You can have this on roast potatoes, with rice, in tacos or burgers, toasted sandwiches… so many options 🥰

Optional: Add 1-2 Tbsp Chipotle sauce for spice (I chucked in some fresh tomatoes since they needed to be used up😅）

30/03/2026

Chicken and rice but make it 10x better 😆

Grilled chicken and corn bowls with yoghurt chipotle sauce 🌽🍋🌶️

✅Approximate nutrition per serve
💪🏼45g protein
🌟25g fat
🍚52g carb
⚡️610 cals

Makes 3 portions 💪🏼🍴

🍋To marinate the chicken:
500g chicken thigh
2 tsp crushed garlic
2 1/2 Tbsp lemon or lime juice
1/2 tsp cumin
1/2 Tbsp olive oil
2 Tbsp of chopped coriander
Good pinch of salt and pepper

Mix all the ingredients together. Marinate for 60 mins or overnight. Use extra 1/2 Tbsp olive oil in the pan when cooking.

🌶️Chipotle yoghurt sauce:
150g Greek yoghurt
Juice of half a lemon or lime
2 tsp honey
1 tsp crushed garlic
1-3 Tbsp of adobo sauce or chipotle sauce (adjust to taste & spice preference)

🍚For the bowls:
375g Cooked rice
1c corn kernels, grilled
75g crumbled feta

Optional: Chopped coriander and spring onions. Could also add tomatoes, cucumber etc.

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2 Rothwell Avenue, Albany
Auckland

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