Penny Barnshaw Garage Fitness Girl

If you’ve ever stepped on the scale and thought “how did that happen?”, this is why.

The scale isn’t showing fat loss day to day.
It’s mostly showing water shifts from food, training, hormones, and stress.

Fat loss happens much more slowly than that, which is why it can feel like nothing is happening even when you’re doing the right things.

For me, having some structure around food helps take the emotion out of it.
I use the Diet Coach app to track my macros and focus on trends over time rather than reacting to daily weigh-ins.

It just makes the whole process feel easier and more predictable.

This workout is built around three balanced circuits that combine strength, toning, and balance-based movements to help you feel strong, steady, and energised instead of exhausted 😩 It’s about training with your body, supporting muscle and coordination while keeping stress in check.

👉 Follow along with me over on my YouTube Channel 📺 Just search:Penny Barnshaw-Garage Fitness Girl

Fat loss still comes down to a few core things:
✔️ being in a calorie deficit
✔️ eating enough protein
✔️ maintaining your muscle
✔️ staying consistent

Most women only focus on the first part.
You can lose fat in a deficit, but you only keep it off when you protect your muscle. That’s why protein, strength training, and proper recovery matter even more after 40.

The goal isn’t to eat as little as possible.
The goal is to fuel your body well enough that you can train properly, recover properly, and feel good while you lose fat.

When you focus on protein, muscle, and consistency, fat loss becomes much more predictable, even in perimenopause.

Seven weeks… tiny changes… solid results.
Nothing extreme. Nothing crazy. Just structure, consistency, and a quiet little deficit that didn’t take over my life.

And if you’re in your 40s or navigating perimenopause, this is exactly the kind of approach that actually sticks.

The truth is, the only reason I could keep things simple (and actually make progress) is because I wasn’t guessing. The Diet Coach app literally did the heavy lifting for me…
📲calories
📲macros
📲adjustments
📲everything

I just followed the plan and lived my life.

And… it’s on Black Friday sale right now.
If you’ve been wanting to get organised with your nutrition, stop winging your deficit, and finally feel like you have a plan that works with your body… this is the time.

Send me a DM and I’ll send you my link.
I’m more than happy to help you get set up properly so you start strong and keep things simple — the way it should be 🤍

Stronger muscles. Better conditioning. A body that feels switched on again.
This week’s 40-minute fat-burning strength workout is all about controlled, intentional reps that sculpt, strengthen, and leave you feeling energised — not exhausted 😩

One set of dumbbells. A steady pace. Smart programming that actually works for women 40+.
If you’ve been craving a workout that builds you up, not burns you out… this one’s for you. 💛🔥

Want the link to the full workout?
DM me and I’ll send it straight to you. 💬💛

Most women think they’re eating “enough protein”…
until they actually check the numbers.

Protein makes fat loss easier for one simple reason:
it keeps you full, helps you recover, and literally costs more calories for your body to digest.
That’s why 25–35g per meal isn’t “high protein” — it’s the baseline.

If you get this part right, everything else gets easier.
Better hunger control, better training sessions, and finally feeling like your body is working with you again.

And if you’re not sure what your numbers should look like,
the Diet Coach app takes the guesswork out.
It gives you exact protein targets and daily macros based on your goals — so you’re not eyeballing everything and hoping for the best.

It’s honestly the simplest way to stay consistent without overthinking food.

🔗 Try it now via the link in my bio and use code PENNY33 to save.

Build lean muscle and boost your metabolism in just 30 minutes with this full-body strength and SIT hybrid workout.

Designed for women 40+, this session combines strength circuits with explosive power intervals to improve bone density, endurance, and overall strength — inspired by Dr. Stacy Sims’ science-backed training for women in midlife.

👉 Follow along with me over on my YouTube Channel 📺 Just search:Penny Barnshaw-Garage Fitness Girl