Marked Strength

🎧Podcast Episode # 1: How hotmail changes during perimenopause affect muscle building during strength training 🎧

I interviewed who is a women’s health GP with a special interest in menopause and adult ADHD.

In this episode we discuss 👇👇
🧪 Which hormones become disrupted during perimenopause

💪 How this relates to loss in strength, muscle and function

🦴 Importance of dietary intervention and strength training for bone strength

😖 How to manage and improve sleep, stress as well as which nutrients to focus on to improve hormones which are disrupted in perimenipause

Go to the link in my bio to check out the episode 🔗

Swipe for the progress so far 🏆

8 Months ago, Nuki had never picked up a barbell or stepped into the weights room, complete beginner.

Since then she has been training with Mark 2-3 times per week, learning correct form and applying proper strength training principles such as progressive overload and pushing close to failure.

Her nutrition is focused around building muscle, not just weight loss.

The best thing about working with Nuki is that she takes every single piece of feedback onboard, takes her time with the process and never skips a session.

After 8 months she now has some guns to show off!

🏆 What a journey and transformation from our most consistent member Janice.

Janice has been with the gym for almost 2 years and most recently embarked on a dedicated nutrition and strength training program.

She achieved so many milestones and improvements over the last 9 months since joining Marks specialised program for women under

She gained muscle, lost body fat, improved her bone strength and got a fu@k load stronger.

Well done Janice on your amazing achievements.

Numbers and transformation to come 🔥🔥

💎 What a transformation from Louise 💎

A few years ago, Louise came to me and like many women, wanted to shift body fat, improve muscle tone and body composition.

She tried all the common strategies and methods including
❌ HIIT Classes and Bootcamps
❌ Low carb diets, Keto and cutting out food groups
❌ Focus on cardio 5-7 days per week

She thought do more exercise and eat less was the way to go.

Louise then made the transition into strength training. She stopped cutting calories including carbs and I taught her how to train correctly so that she was able to build muscle.

The best thing about working with Louise was that she fell in love with the process. She stopped focusing on quick fixes like 6 week challenges. She began to dial in on proper training in the weights room.

She was dedicated to the weekly work, showed up and made no excuses.

Now Louise
🔥 Has transformed her body shape and body composition
🔥 Spends less time in the gym, only 3 strength sessions per week
🔥 Eats foods in abundance because she understands her calorie ranges and macronutrients
🔥 Has more energy, less fatigue and has set herself up to be a strong mum in her 40’s

😂 And no she did not get bulky while lifting weights 🏋🏻‍♀️

👉 If you want to learn how Louise made this epic transformation, I have made a free video training for women over 40. It will show you how you can lose stubborn belly fat and improve muscle tone, without the need for restrictive diets or cardio.

🏆 Comment: ‘Training’ below and I will send it to you.

⚡ The difference between strength training and circuit training.

🤔 Which one is better for fat loss??

Ladies… 💪 you just gotta take that first step and pick up that weight. 🏋️‍♀️

If you want to thrive, get toned and look more shapely in your clothes and without, you need to focus on building muscle. ✨

Weight loss is not always the answer to your goals. 🚫⚖️

For women over 40 who are tired of not seeing results with their body shape and weight loss goals. 🙋‍♀️💪

Say goodbye to restrictive diets, low carb and eating 1,200 calories per day. ❌🥗🍞

At M.Strength, you will be guided to achieve your weight loss and body composition goals with strength training and sustainable nutrition practices. 🏋️‍♀️🥩✅

Is your default for weight loss all about cutting carbs, sugar and fruit while doing more cardio?

Women over 40 who lack motivation and consistency to exercise 👇

A common obstacle women face is that they lose motivation for exercise.

They start - Get really excited 😜 - Then it all drops off after a couple of months 🗓️

One of the reasons for this is because you enter into a program with no idea about what metrics you should be hitting.

If your goal is to lose weight, get stronger, tone up and gain muscle, how do you actually know if you are moving closer to those goals?

After a while, without no guidance or idea about what is happening or what should be happening, you throw in the towel and give up.

To fix this, here is what you need to do

1️⃣ Seperate your training phases into blocks based on your body composition goals - Maintenance Phase, Muscle Gain Phase - This allows you to actually lose body fat and gain muscle and not lose muscle with low calorie diets

2️⃣ Understand which metrics you should be aiming for in each phase. I.e in a muscle gain phase you want to see the weight on the scales slightly increase - This gives you weekly check points and goals so you know as a yes or a no if you are on track…not “i feel like I’m getting better”

3️⃣ Stop doing random workouts like HIIT and F45 classes and do a structured strength training program with progressive overload - This allows you to see weekly progressions in strength, which in itself becomes a self motivator.