Claire Gwynne PT

Claire Gwynne PT Available for one to one PT sessions and group classes �� £30 per PT sessions. Discount for bundle sessions.

12/06/2026

Same exercise. Same athlete. Ten weeks apart 👏🏼

The goal wasn’t to lose 𝓌𝑒𝒾𝑔𝒽𝓉. The goal was to lose 𝒷𝑜𝒹𝓎 𝒻𝒶𝓉 while keeping as much muscle as possible.

So what did I actually do?
✨ I kept lifting heavy. I followed my training plan; same exercises week on week, same machines week on week, same routine.
✨ I kept progressing where I could, whether it was form, tempo, reps or weight.
✨ I prioritised protein. And I mean the whole food kind, not just the bars and shakes. Every single meal had a minimum of 30g protein.
✨ I increased my daily movement. I walked 12-15k steps day in, day out.
✨ I used mostly Zone 1 and Zone 2 cardio. Sweet spot for hitting the body fat whilst preserving muscle and my ability to recover from this cardio, didn’t affect my weight training.
✨ I stayed in a calorie deficit for long enough to let the process work. Not a few days in the week, but 6 out of 7 daysI was in a deficit. Once a week, we go out to a restaurant as a family.

But what a lot of people forget… Fat loss reveals the muscle you’ve built. It doesn’t build it for you. I did not grow these muscles in this deficit. I simply revealed them.

Ten weeks. Same movement. Different physique.

📲Coaching available
🌍🏆Miss Universe Shape 2024
💳 PRO Bodybuilder Figure Athletic
🥇5 x gold
🥈3 x silver

02/06/2026

A few reasons why I’ve factored heavy thrusts into my training…
✔️ I’m currently training glutes 3 times per week.
✔️ High-rep sets create a lot of fatigue, so keeping some of my work in the 6-8 rep range means I can train hard, recover better, and maintain performance across the week.
✔️Main reason; Because saying I hip thrust 200kg makes me feel like an absolute beast. 🤣💪🏽

Every single rep is heavy. Every single rep requires intent. My goal during this cut isn’t just to lose body fat, it’s to maintain (and if possible, build) muscle.

As a woman in perimenopause, lifting heavy isn’t optional for me;it’s a priority!!! As oestrogen begins to decline (I have had my bloodwork done and mine is LOW!), women become more susceptible to losing muscle mass, strength and bone density. Heavy resistance training is one of the most effective tools we have to fight back against that.

Heavy lifting helps:
• Preserve and build muscle
• Maintain strength
• Support bone health
• Improve insulin sensitivity
• Keep metabolism higher during a dieting phase

I’ve had my bloodwork done. I’ve got the data. I know where my hormones are. So I see my training in an investment in the woman I want to be at 50, 60 and beyond.

My next phase starts in July and will be strength-focused. These heavy lifts are laying the foundations now, and honestly… I’m very excited to see what happens next 🚀 💪🏽

𝓦𝓲𝓷𝓽𝓮𝓻 𝓼𝓾𝓷☀️(UK friends, you’ll laugh at this… it’s technically winter, but today hit 22°C 😆)One thing I’ve learned abou...
31/05/2026

𝓦𝓲𝓷𝓽𝓮𝓻 𝓼𝓾𝓷☀️
(UK friends, you’ll laugh at this… it’s technically winter, but today hit 22°C 😆)

One thing I’ve learned about life in South Africa is that things can feel so much more relaxed in some ways, yet the amount of testing in schools seems next level compared to what we’re used to in the UK.

Tomorrow marks the start of two weeks of exams for the kids.
People often ask me about the differences between the UK and SA education systems, but regardless of where we live, the way I’m raising my humans won’t change.

There are two things I want them to carry through life:
✨ Choose happiness.
✨ Always try your best.

The school attendance has been there, not one day off. The revision has been done. The effort has been given.

So this afternoon isn’t about cramming facts or chasing perfection. It’s about beach games, laughter, sunshine, and making memories.

Because what they have to offer the world is 𝓼𝓸 𝓶𝓾𝓬𝓱 𝓫𝓲𝓰𝓰𝓮𝓻 than a set of exam results.

At the end of the day, exams are exactly what they are… a few pieces of paper with some questions on them.

And whatever happens over the next two weeks, I’ll still be one 𝓿𝓮𝓻𝔂 𝓹𝓻𝓸𝓾𝓭 𝓶𝓾𝓶🩷🩵

30/05/2026

Motivation is optional. Consistency isn’t.

This week, watching my clients chip away at their goals has made me so proud.They’re adhering to plan, showing up for th...
24/04/2026

This week, watching my clients chip away at their goals has made me so proud.

They’re adhering to plan, showing up for themselves, staying consistent and proving that progress is never about perfection; it’s about repeated effort, discipline and trust in the process.

And for me? I’m practicing exactly the same.
Balance.

For me, that looks like following my food plan 95% of the time, whilst still fully embracing family days, special occasions and real life. Because sustainability always wins.

I’ve got a photoshoot in 11 weeks, and my goal was simple; reduce body fat, retain muscle mass, lower inflammation and create a strong, healthy, lean physique without extremes.

I started this prep 5 weeks ago and honestly… my body has responded quickly. No drastic cuts, no misery, no punishment. Just structure, consistency and trusting the process.

This photoshoot is bigger than just pictures for me.

It’s proof that I can coach myself through this new phase, stay disciplined, follow through and lead by example.

And because I know so many women want that same feeling…
I’m opening up my 10 Week Summer Cut + Photoshoot Coaching Package ☀️📸

A full transformation phase designed to help you: drop body fat, build confidence, create structure, feel strong, lean and proud of your body.
Ending with your own photoshoot celebration because your hard work deserves to be seen.

This isn’t about being “perfect.”It’s about proving to yourself what you’re capable of.
📸Photoshoot 8th July
🏴󠁧󠁢󠁷󠁬󠁳󠁿Location Wales
📸Photographer

Message me SUMMER PHOTOSHOOT if you’re ready 💛🌞

21/04/2026

What I’d do differently if I wanted to grow my back (and stop wasting reps)🦋

I used to think more exercises = better results… it didn’t. I wanted to include every back machine in the gym, all within the hour time frame I had too 😳

Now? I keep it simple and do it properly:

1️⃣Form first.
If you’re not actually hitting your back, you’re just moving weight.

2️⃣Tempo next.
Control the stretch, own the contraction. No rushing through reps. I like to take 2-3 seconds in each movement pattern; really making my muscles work

3️⃣Then intensity.
Train close to failure as that’s where the change happens. Clients, if I set you an exercise to do 12 reps, I do not mean ‘move this machine 12 times.’ What I actually mean is, ‘I want you close to failure at rep 10 but push through and on rep 12 think, “was that a full rep?”’ Push yourself.

4️⃣ And finally, progressive overload.
Give your body a reason to adapt… or it won’t. Last week I reviewed a client who ticks every box (nutrition, steps, training, consistency)… and she’s recomping really well. But even then? I spotted lifts where progression had stalled. So I set her specific targets to move them forward, because that’s the difference between “doing enough” and actually progressing. That’s the cherry on top 🍒

This is exactly how I structure my training sessions now, and how I coach my clients inside my programmes.

📲Coaching available. If you’re training hard but not seeing the results you want… it’s probably not effort; it’s ex*****on, my coaching doors are open🚀 I keep prices my low, to be accessible and allow you to focus long term.
🌍🏆Miss Universe Shape 2024
💳 PRO Bodybuilder Figure Athletic
🥇5 x gold
🥈3 x silver

18/04/2026

Mastering the basics before chasing anything fancy.
Consistency over perfection 💯 showing up will always beat the “perfect” plan you can’t stick to.
Getting stronger, not just sweatier.
Form first, ego last.
Fueling my body properly instead of trying to eat as little as possible.
Tracking progress beyond the scale; strength, energy, confidence.
Being patient… because real results don’t happen in a week.

And most importantly…… I’d stop trying to rush the process and actually learn to enjoy it.

Because the people who get results?
They’re the ones who stick around 💪🏽

📲Coaching available. If you’re ready to learn how to train, become stronger, and change your body shape, contact me🚀
🌍🏆Miss Universe Shape 2024
💳 PRO Bodybuilder Figure Athletic
🥇5 x gold
🥈3 x silver

Everyone wants to fix the “symptom”…Claire I feel bloatedClaire the scales have spikedClaire I have low energy daysAll e...
17/04/2026

Everyone wants to fix the “symptom”…
Claire I feel bloated
Claire the scales have spiked
Claire I have low energy days
All ending with “How can I fix this?”

But very few people are willing to look at the foundations first.
And that’s the difference.

If a client is dissatisfied with their physique…Before I change supplements, adjust calories or tweak macros…
I look if they have consistently adhered to
→ Steps
→ Daily movement
→ Nutrition
→ Training ex*****on
Because if those aren’t consistent, you can’t tell what’s actually going on.

With clients, I do not allow them yo react emotionally to the scale, nor chase a quick fix. We tighten the basics first. Always.

And I’ve had to apply this to myself too.
Getting my body to respond to fat loss this past month, hasn’t been luck.
It’s been built on:
💪🏽Consistent training (for YEARS)
🍽️Structured nutrition
👣Daily movement (even when I don’t feel like it)
🎯Executing the plan (not just when it’s convenient, in fact I don’t care how I feel, my emotions do not come in to play). I get the boxes ticked.

Because those basics were nailed consistently, I earn’t the right to delve deeper thinking that there was something going on. Only then could I;
→ Adjust macros strategically (I have increased my grams of fat)
→ Introduce supplements (omega 3, magnesium and vitamin D3 have been increased)
→ Fine-tune my physique (by allowing it to destress and actually observe with how it responds)

Because supplements won’t fix inconsistency.
And “eating well most of the time” or “training when I feel like it” won’t change your body composition.

This isn’t a quick fix.
I’ve been training for 7 years, and I have been tracking nutrition for 7 years. This is how I was fully aware that my body had stopped responding to what usually worked for me, and was ending up puffy and inflamed (genuinely felt like the marshmallow man some mornings).

My life, my health, my body…this is the long game. This is exactly how I coach:
Fat loss with muscle retention.
Structure.
Education.
Body composition over just scale weight.

If you want to stop chasing symptoms and actually change your physique, this is how we do it. Message me for coaching

𝕄𝕒𝕪 𝕥𝕙𝕚𝕤 ℕ𝕖𝕨 𝕐𝕖𝕒𝕣 𝕓𝕖 𝕗𝕚𝕝𝕝𝕖𝕕 𝕨𝕚𝕥𝕙 𝕤𝕦𝕟𝕤𝕙𝕚𝕟𝕖, 𝕤𝕖𝕒𝕤𝕙𝕖𝕝𝕝𝕤, 𝕤𝕒𝕟𝕕𝕪 𝕗𝕖𝕖𝕥, 𝕒𝕟𝕕 𝕦𝕟𝕝𝕚𝕞𝕚𝕥𝕖𝕕 𝕤𝕦𝕟𝕤𝕖𝕥𝕤 𝕓𝕪 𝕥𝕙𝕖 𝕓𝕖𝕒𝕔𝕙🐚What a beautiful wa...
02/01/2026

𝕄𝕒𝕪 𝕥𝕙𝕚𝕤 ℕ𝕖𝕨 𝕐𝕖𝕒𝕣 𝕓𝕖 𝕗𝕚𝕝𝕝𝕖𝕕 𝕨𝕚𝕥𝕙 𝕤𝕦𝕟𝕤𝕙𝕚𝕟𝕖, 𝕤𝕖𝕒𝕤𝕙𝕖𝕝𝕝𝕤, 𝕤𝕒𝕟𝕕𝕪 𝕗𝕖𝕖𝕥, 𝕒𝕟𝕕 𝕦𝕟𝕝𝕚𝕞𝕚𝕥𝕖𝕕 𝕤𝕦𝕟𝕤𝕖𝕥𝕤 𝕓𝕪 𝕥𝕙𝕖 𝕓𝕖𝕒𝕔𝕙🐚

What a beautiful way to start 2026🌊 and I’m so excited to see what the rest of the year brings.

I’m entering this year grounded, excited and confident in my personal goals, in the life I’m building with my family, and in my ability to take my clients exactly where they want to go.

True happiness starts within. When you’re aligned, disciplined and fulfilled, it overflows into every area of your life; your body, your mindset, your relationships and your results.

This year is about growth, adventure and raising the bar for myself and everyone I coach

Lets go team 🚀

📲Coaching available
🌍🏆Miss Universe Shape 2024
💳 PRO Bodybuilder Figure Athletic
🥇5 x gold
🥈3 x silver

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Benguela Cove Lagoon Wine Estate, R43 Botrivier Lagoon
Hermanus
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