Improve You Coaching with Tonia

I saw this today and it made me really sad. Sad that the society we live in relies on medication to keep healthy.

I'm not being self-righteous, I was a takeaway loving, drinking every weekend, netflix binging perimenopausal, busy & stressed mother of a teen a few years ago.

But if I knew them what I know now I would have done things differently. I wish I had found my mentors earlier.

I wish I had someone to teach me how food is the best medicine out there!! & How it can also be the worst drug, causing chronic illness, pain, obesity, and mental health issues.

Used correctly, fuelling your body well can reverse swelling and inflammation. It can help increase energy and your mood to help you feel better and want to move your body.

Unfortunately, bad diets, sedentary lifestyle and chronic illness and pain are linked.

Yes, getting healthy can be hard - choosing better meals, choosing to workout, it's not easy BUT, neither is chronic illness, or living in pain.

Choose your hard.

Do you remember when you were their whole world?
It wasn’t always easy, but you loved it. They cwtched up to you, told you how pretty you were, listened to every word, and never stopped talking 😆. I loved being a young mam, and I’m sure you did too. My little boy Josh was my everything 💖, and he really was my world.

Then came the teenage years—fewer cwtches, and suddenly they’re towering over you. When they do talk, it’s for lifts, money, or to argue 😕. Being a busy mam feels like you’re invisible, unheard—not just by the kids, but everyone around you.

Now, they’re living their best lives—hanging out with friends, asking for money, off on adventures while you’re at home, menopausal, overwhelmed, and feeling a bit lost. You’re no longer needed the way you used to be, and that hits hard.

But here’s the thing—you’ve done an incredible job. They’re independent, they know who they are, and they don’t need you 24/7. But who are you now? For the last 16-20 years, it’s all been about them, right?

You’ve put everyone else first. You’ve raised a functional, independent adult, and now… you feel like you’re in ‘Otherhood’ instead of motherhood.

Now’s the time to figure out who you are without them as your daily priority. I’ve been there too—I didn’t know myself anymore, I wanted more, but didn’t know what. My work, relationships, even my body—nothing felt right.

When you decide you want more, when you’re ready for change, you take the steps to make it happen. This is an EMPOWERING time in your life. Otherhood is your opportunity to rediscover yourself and go after the dreams you’ve put on hold.

It’s not too late to start training for your dream body, studying for that job you’ve always wanted, or feeling worthy of the relationship you deserve. You’re worthy of the life you want—and it’s okay if that looks different now.

Step into your power✨💖💪

As a woman in my 40s, I can tell you firsthand that our bodies go through changes that just didn’t happen in our 20s and 30s. Hormonal shifts kick in, making things feel that bit tougher, and we start to naturally lose bone and muscle mass—up to 3-5% per decade!

As a certified Personal Trainer, I can’t stress enough how important strength training is for us women, especially as we get older. It’s not just about staying fit—it’s about maintaining our muscle and bone health, which helps us stay strong and capable.

Think about everyday tasks—carrying the shopping, climbing stairs, lifting yourself out of the bath. It might not seem urgent now, but if you want to stay independent and do these things easily for as long as possible, strength training is your best friend.

Another great benefit? Strength training keeps our calorie burn ticking over, thanks to maintaining lean muscle mass. And let’s be real, every bit counts as we battle the weight gain that often creeps up in our 40s and beyond!

It’s also a massive confidence boost. Ask any woman who lifts weights—she’ll tell you she feels stronger and more capable than ever. Clothes fit better, muscles are more defined, and that feeling of being fit and energised? Priceless.

I truly believe strength training is for every woman, and you're never too old to start. I’d love for you to join me in making it a regular part of your life. Get consistent, and I promise you’ll love the results.

Join us at The Transformation Hub (WhatsApp Group) in the Bio for FREE or message me for more details!

"Stuck in Your Comfort Zone? It's Time to Make a Move!"

How many times have you told yourself you’ll start tomorrow? Or promised that next week, next month, or January 1st will be your time to finally make a change?

But nothing happens. You stay in your comfort zone, thinking about it, wishing things were different, but not taking that step.

Here’s the thing—change doesn’t come from thinking about it. It comes from action. And yes, taking action can feel scary, even overwhelming, but it’s the only way to see real results.

Getting outside your comfort zone is where growth happens. So stop going back to those diets you’ve tried year after year. Stop spending hours in the gym or walking for miles without seeing the changes you want.

Do something different. It might feel intimidating at first, but trust me, you are more capable than you think. The life and body you want? It’s waiting for you—on the other side of your comfort zone. 💪✨

“Trust the Process: It’s About Building a Lifestyle, Not Another Diet”

How many times have we all jumped into the latest “diet” or “quick fix,” only to drop it a few weeks later because it’s just not sustainable?

Here’s the truth: real, lasting change isn’t about being on a diet or following a short-term program. It’s about creating daily habits that fit into your life, that you enjoy and can actually stick with.

This is where most people get stuck—they want results now, so they chase the fastest solution. But here’s the thing: when you’re over 40, especially navigating menopause, your body needs consistency more than anything. It’s not about drastic changes; it’s about doing the little things every single day that add up over time.

Start with habits that are sustainable:

💧 Drinking more water
🚶 Moving your body in ways that feel good (even if it’s just a 10-minute walk)
🍽️ Fueling yourself with nourishing foods that give you energy, not just quick fixes
You don’t have to be perfect, and you don’t have to overhaul your entire life overnight. Pick one thing, build on it, and trust that by showing up for yourself each day, those small actions will lead to BIG results.

This is a lifestyle, not a temporary sprint. And the good news? When you stop thinking of it as something you have to “get through” and start viewing it as a way to feel better, stronger, and more in control, that’s when the magic happens.

Stay consistent. Be patient. Your results will come when you make it a lifestyle you love. 💪✨

REMINDER -

For FREE valuable weight loss strategies, advice for consistency & getting lasting results join our

FREE WhatsApp Group - The Transformation Hub

Jam packed with free resources, advice & workouts.

chat.whatsapp.com

Doesn’t it suck when you and your bestie decide to make some changes after a few glasses of wine on a Friday night, all fired up and ready for Monday? Then Monday comes around, and your enthusiasm is gone. You’re tired from the weekend, it’s been a busy day, and just as you’re about to bail, your mate texts, “I’m tired, but I’ll still go if you really want.” Boom! Thanks, Jane, for giving me an out—now it's not my fault!

Or maybe you’ve actually started a routine—been to the gym twice a week for two weeks. You’ve put in the hours on the cardio machines (because cardio’s good, right? 🤔), then hit the leg and arm machines. Feeling great! But by week 3, after another social weekend, you’re knackered, and the motivation is gone. Now, all you want is chocolate, crisps, and wine 🍷. Guilt sets in for skipping the gym, being ‘too lazy’ to move, and eating too much. So, you think, “F£&!K it, maybe I’ll just settle for being happy as I am.”

The problem? That all or nothing mindset. We think we need to be perfect to get results, but that’s not realistic! Especially when we’re dealing with hormones, cravings, and life.

Here’s a better approach: Be kind to yourself during hormonal spikes. Pay attention to when they happen—every 4 weeks or so—because when you know it’s temporary, and not your permenant state you can be gentler with yourself. If you’re too tired for the gym, take a walk. Focus on rest, work on your night-time routine to get more sleep, knowing in a few days, things will shift. You’re not failing—you're actually nailing it! You’re strong, you’re resilient, and yes, you’re AWESOME 😘💪✨!

See the video in my Bio on How I Help Women Like You x

Have confidence in your mind and body to achieve all the things you want to do in life when you work with me.

I was able to transform my outlook on life and discover the opportunities that opened up for me when I started focusing on myself and making time to do things for myself.

Now I have the best job in the world (in my opinion) I get to help women discover their confidence and watch them transform into strong, confident women who are achieving so much.

Join my STRONG Circle and discover how I can help you. Drop me a message and join today.

Are you worried that you aren’t yet ready for the upcoming party season?

Are you already thinking of finding outfits that will cover your areas of insecurity?

Would you rather showcase your amazing mind and body transformation?

Sign up with me today and discover how much you can change in a few months with my support.

At Improve You Coaching I offer far more than weight loss support. I want to help women discover their confidence and change how they see themselves, not just how others see them.

Join me and discover all the amazing ways you can show off your new outlook on life at the upcoming party season!

Improve You Coaching with Tonia has an awesome offer!

If you're a woman over 40 struggling to lose weight, you've tried all the diets and have always ended up putting the weight back on.

If you want to feel confident & sparkle at your Xmas parties this year now is the time to make changes PLUS you'll go in to 2025 ahead of everyone else staying on the 1st January, again!

Option 1 - 4 weeks, 2 X sessions/week personal training in Kenfig Hill, no gym, no mirrors, just focus on getting you in shape & healthy!

Details on the link⬇️⬇️⬇️

https://improveyoucoaching.mypthub.net/3/p/205897

Option 2 - 3 months coaching, 3 weekly guided workouts, weekly check-in & online support to Drop A Dress Size in 3 months.

Details on the link⬇️⬇️⬇️

https://improveyoucoaching.mypthub.net/3/p/205642

improveyoucoaching.mypthub.net