HW FIT, PT Hale, Progress House, 17 Cecil Road, Altrincham (2026)

19/10/2026

The 5 common mistakes👇

If you’re working out regularly and eating healthy food, but still holding onto too much body fat, you’re not “holding onto fat” 🙅🏻‍♀️…

It’s likely because you’re making one or all of these common mistakes:

1️⃣ You’re eating “clean” / healthy food, but still consuming more calories than you’re burning each day.

Eating healthy is super important for your health, but you can STILL eat “healthy” food and gain fat or find it hard to lose fat 🙈

✔️ Instead learn how many calories you should be eating for your current activity level and goals

2️⃣ You’re working out regularly but you’re sedentary outside of your workouts.

In case you didn’t know daily movement (e.g. the amount of daily “steps” you do) is actually responsible for burning more calories each week than your workouts 🔥

✔️ So get yourself a watch ⌚️ that tracks your daily steps count and focus on increasing your daily steps each week 👣

3️⃣ You’re doing lots of “exercise” but missing out on strength training.

✔️ Lifting weights and doing strength training boosts your metabolism, regulates your hormones & “tones” your physique in all the right places, so it’s a more effective use of your precious time for exercise 🏋️‍♀️

4️⃣ You’re working out hard, and tracking your calories and steps, but only on the days where you’re being “good” 🥴

People say an “off track” day can’t ruin anything, but it just depends how “off track” you go… 🤷🏻‍♀️

✔️ Instead focus on being consistent with your nutrition, steps and training, and the results will follow 💪👏👏

5️⃣ You’re drinking alcohol too regularly🍷

Aside from the extra calories, alcohol is a toxin to the body. So processes like fat burning or muscle building stop ✋ until the body cleans it out. Not to mention the negative effects it has on stress and anxiety, especially during perimenopause 😫

✔️ So it’s definitely one to reduce or avoid completely if you’re not seeing results 💯💯💯

💁🏻‍♀️ Need help? Comment “what are my calo

16/10/2026

The 3 signs👇

Do you feel like you hardly eat anything yet you struggle to lose fat and look “toned” even though you lift weights regularly 🏋️‍♀️

Then here’s 3 signs that you’re not consuming the right macros for your goals:

1️⃣ You rarely feel hungry in the morning but you do struggle with sugar cravings, especially in the afternoon and evenings 🥴…

If you find yourself reaching for sugary snacks in the afternoons or evenings, it is likely because you’re not eating right during the day.

These cravings may be a result of your body’s attempt to make up for the lack of nutrients in your body.

As a guide, here’s what your macro split should look like ⤵️

🍗 Protein = around 2g per kg of bodyweight
🥑 Fats = around 1g per kg of bodyweight
🍚 Carbs = all the remaining calories (prioritising “complex carbs” with the majority consumed around your workouts)

✅ Complex Carbs are high in nutrients & low in calories - Things like potatoes, rice, oats, fruits and veggies etc. This type of food contains lots of fibre which fills you up for minimal calories, reducing sugar cravings & hunger levels.

2️⃣ You’re constantly fatigued and have low energy levels 🫩…

If you’re constantly feeling tired, sluggish and fatigued, despite getting enough sleep, it could be a sign that you’re not consuming the right macronutrients to support your body’s needs.

This results in low energy levels and a slower metabolism, making it harder for you to lose weight 😥

3️⃣ You’re experiencing mood swings and you’re unable to concentrate 😵‍💫…

A low nutrient intake can make you feel irritable and moody, along with having brain fog and difficulties with concentration.

These feelings can lead to increased sugar cravings, which make it hard to sustain your diet for the amount of time needed to lose the desired weight.

If you’re reading this and thinking YES this is me, then it’s time to address your eating habits and start getting results for your efforts 💯💯💯

💁🏻‍♀️Need help calculating your macros? Comment “WHAT ARE MY MACROS” 💬

15/10/2026

🙋🏻‍♀️ I get this question a lot👇

🗣️“I’m not losing weight but I am doing all the rights things. Do I need to reduce my calories?”

I know it can be frustrating, but before you even consider reducing your calories, go through this checklist 📝…

1️⃣ Track your consistency 🗓️

Literally track the number of days you hit your calorie and protein goals (you can do this by using the app to plan & track your daily nutrition numbers 📊)

And it’s not how many days you get close... It’s how many days you actually hit your targets 🎯

Then if you are not hitting your daily calorie & protein goals consistently, focus on improving this BEFORE you do anything!!!! 💯💯💯

2️⃣ Make sure you are tracking accurately ⚖️

That means WEIGHING your food in grams or millilitres, not spoons or cups, no eyeballing or guesstimating, and make sure you count everything!

👉 This includes: drinks, cooking oils, milk in tea/coffee and seasoning for example. When you have “bad” days you still need to be honest and input everything you eat & drink 👏👏

Don’t let that 200 calorie latte slip through the nets 😬🙈

3️⃣ Increase your daily movement 👣

That can be daily steps, riding your bike, going for a swim, whatever you want 👍😅

✨And you can always try improving these healthy habits too✨

The areas you weren’t necessarily aware that could be interfering with your progress:

✅ Strength training 2-4x weekly
✅ Eating fruit & veggies with each meal
✅ Sleeping at least 7hrs a night
✅ Drinking a minimum of 2litres of water daily
✅ Managing your stress levels 🧘

These things can help too 🙏

💡And a final note: A few weeks is not enough time to determine anything 🤷🏻‍♀️…

The more you can be honestly aware and consistent with what you are doing, the faster things will move along 📉

So keep going!!! 💪💥💥

💁🏻‍♀️Need some macro friendly meal ideas? Comment “RECIPE CARDS” below👇

14/10/2026

Open to read👇

A common question I get asked…

“How much cardio do you do to lose fat and look toned at 46?”�
💁🏻‍♀️You see, a calorie deficit is the key to fat loss!! 💯💯💯

Any regular exercise will help achieve this 👏👏

But you need to dial in on your nutrition if you want to lose fat 🍗🥑🍌

At 46, I focus more on strength training than cardio, as it’s better for sustainable fat loss and body composition (e.g. “toning”) 💪🏋️‍♀️

And here’s a few reasons why…

1️⃣ Lifting weights helps you to hold onto lean tissue (e.g. muscles) - so that you just drop body fat when dieting, achieving the “toned” look 👀

2️⃣ The second, has to do with appetite. While cardio does burn more calories minute per minute than lifting, it’s generally true that an hour of cardio makes people hungrier than an hour of lifting. Making dieting harder 😫

3️⃣ Weight training strengthens your bones & soft tissue, making everyday tasks easier & reducing the chance of injury. This helps to keep you more active & therefore burn more calories throughout your day-to-day life 💃🏻

4️⃣ Another positive effect that weight training has on your body (as mentioned in point 1) is building/maintaining your muscle mass. And having muscles is not only important for your athletic abilities, and looking “toned” but also for your metabolism. As muscle burns more calories whilst at rest 🔥

💡Meaning that somebody of the same gender, weight, height & age as you, that has more muscle mass, can literally eat more calories without gaining weight 🙌😃

5️⃣ The fifth, and probably the most important thing, is to STILL DO CARDIO. It will accelerate & help with weight loss. But let your eating be the main focus!! Add weights to hold muscle & burn calories while at rest, then sprinkle that cardio in, especially if your progress is slowing down 📉

🙋🏻‍♀️ Need my help calculating your calories for fat loss? Like this post & comment “What are my calories” and I’ll send you a free online calculator plus any tips you need 🙏

13/10/2026

Down here 👀👇

My meals are hearty and filling so I don’t feel the need to snack in between meals ❌🙅🏻‍♀️

💁🏻‍♀️That’s probably my number ONE TIP to reduce excessive calories and unwanted weight gain! 💯👏👏

1️⃣ Protein porridge 🥣
40g oats (cooked with water),
1 scoop of protein powder mixed in,
150g of berries,
10g of peanut butter

2️⃣ Chicken, veggies & rice 🍗🍚🥦
100g of cooked chicken breast,
Sea salt and black pepper for seasoning,
Fry light spray to cook with,
200g broccoli (or any green veg),
100g of cooked rice,
20g of light mayo & sriracha sauce mixed together & drizzled on top

3️⃣ Greek yogurt & berries 🍓
200g of Greek yogurt,
150g of berries,
10g of crushed nuts/seeds

4️⃣ Lean beef bolognese 🍝
100g of lean beef mince,
Sea salt and black pepper for seasoning,
Fry light spray to cook with,
100g tomato pasta sauce,
200g of mixed roasted veggies (peppers, courgettes & onions),
100g cooked pasta,
10g of low fat grated cheese sprinkled on top

5️⃣ Tuna & sweetcorn baked potato 🐟🌽🥔
1 can of tuna in spring water,
50g of sweetcorn (mixed with tuna),
30g of Greek yogurt (mixed into tuna & sweetcorn),
150g baked potato,
100g salad leaves & sliced cucumber,
100g sliced tomatoes,
10ml of olive oil (for dressing),
10ml of balsamic vinegar (for dressing),
Sea salt and black pepper for seasoning

I also drink a minimum of 2 litres of water a day, and have one or two meals out a week where I don’t track my macros 📊 (but still prioritise wholefoods 😌)

💁🏻‍♀️For more macro friendly meal ideas, comment “free recipe cards” below👇

HW FIT

19/10/2026

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