Strive for fitness

Don’t worry about being perfect…

👌🏼 15 min instead of an hour
👌🏼 walk instead of run
👌🏼 stretch instead of lift

It all add up…

Keep showing up 🙌🏼

A little reminder…

Happy Friday! x

There’s a lot of information out there about strength training and aging. It can seem like fear mongering or judgement.

But, let’s be honest …deep down we know it’s better to be active than not.

You don’t have to strength train. You can simply be more intentional about walking and the activities you enjoy.

BUT… given we know we lose muscle at around 3-5% for every decade after 40…and slightly faster after 60.

If your goal is to move well in ANY DECADE then you want to preserve your muscle mass and stay strong.

And for that honestly nothing quite beats lifting weights.

What are your thoughts on this? Agree/disagree?

Coach V x

Ever walk into a workout feeling bleugh—foggy, flat, stressed—then leave feeling like a different person?

That shift isn’t just physical; it’s chemical.

Movement boosts mood-supporting chemicals such as endocannabinoids, endorphins and dopamine, while helping your nervous system release tension.

The mental fog lifts, your mood rises and everything feels a little lighter.

You’re not only training your body—you’re changing your internal state.

Next time you’re feeling flat, bleugh or totally unmotivated, go for a walk, get yourself to the gym—just move. Sometimes your body needs to get going before your mood catches up.

Coach V x

Consistency isn’t about getting it right 💯 of the time.

It’s about making the best choice you can in the moment—and getting back on track when you don’t.

Progress is built on returning. Again and again.

🙋🏼if you’re getting back on track today?

Coach V x

Weight is just a number.

It says nothing about your body composition, physical strength, mental fortitude, discipline, resilience, confidence, or worth.

Strong women are defined by what they overcome, what they carry, and how they keep moving forward—not by a number on the scale.

Nothing else to add here.🫶🏼

A big shout-out to Lucy! 👏

Lucy’s been training with me for the past two years, and I’ve got to say—while she can be pretty tough on herself, she is one determined human.

She’s always setting new goals and pushing herself, usually with a casual “go on then” when we bump the weights up 😄.

From parkrun pb’s to proper pushups, squatting close to your body weight and now having confidence to take on new challenges like learning to surf.

Lucy, I hope you’re really proud of how far you’ve come.

Keep going—you’re absolutely smashing it 💪

Coach x

Life is more convenient—and more sedentary—so we need to be intentional about staying strong and healthy.

Building strength in our legs help us with everyday movements like standing, lifting and climbing stairs.

Squats challenge several large muscle groups at once—especially the thighs, glutes and core.

You can start with body weight squats. Gradually adding more resistance will get them stronger over time.

Midlife is a time to master your strength.

Coach x