Ursula Vassell

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Ursula Vassell I help women 35+ ditch diets, restore metabolism, and lose fat with a 3-phase hormonal focus

“I hate the gym.”She said that when we started, and she still says it now, many weeks in. She’s also feeling the results...
27/08/2026

“I hate the gym.”

She said that when we started, and she still says it now, many weeks in. She’s also feeling the results, and she enjoys the sessions.

I’ve stopped treating the first part as a problem to fix. You don’t have to become a gym person before you’re allowed to get strong. You don’t have to sort out your motivation first.

Most of the women I coach didn’t arrive loving it.

They arrived tired, a bit sceptical, and fairly sure they’d already tried everything.

What changes isn’t usually how you feel about the gym. It’s how you feel in your body when you walk out of it. Steadier.

More capable. More like yourself.

Thank you for trusting me with your training. It’s not a small thing to hand over.

Does this feel familiar to you too?

06/08/2026

An incline dumbbell press is not just about getting the weights from the bottom to the top.

Before worrying about lifting heavier, focus on making each rep feel solid and controlled.

Set yourself up well, keep your upper back supported by the bench, plant your feet and lower the dumbbells with control. Your wrists should stay stacked over your forearms, and your elbows should not flare right out to the sides.

A useful check: if you are rushing the reps, losing your position on the bench or having to swing the weights up, the weight is probably a little too heavy for where you are right now.

Reduce it slightly, make the movement consistent, then build from there.

That is not going backwards. It is how you build strength and confidence that lasts.

Save this for your next upper-body session.

The Juggle and the Small PromiseI think most women know exactly what this image feels like.It’s the constant, internal j...
02/07/2026

The Juggle and the Small Promise

I think most women know exactly what this image feels like.

It’s the constant, internal juggle of being a mum, running a business, keeping a home together, and somewhere in the middle of it all, trying to find five minutes for meditation or a few pages of a book.

It feels like you need a different version of yourself for every task. One to handle the cleaning, one to be present with the girls, and one to stay focused on the next business goal while still trying to find a moment of calm for yourself.

When you have a lot on your plate, it’s so easy to get overwhelmed by the ‘big’ picture and end up doing nothing at all.

This is why I built my life and my coaching around The Small Promise.

It’s the understanding that you don’t have to ‘do it all’ perfectly to be successful. You just have to keep the one small promise you made to yourself today.

Maybe that promise is ten minutes of self-reflection before the kids wake up.
Maybe it’s just one strength session.
Maybe it’s just choosing to meditate for five minutes instead of scrolling.

These small acts of self-integrity are what keep us grounded when life gets loud. They are how we rebuild our strength, our energy, and our sense of self, not through massive overhauls, but through the quiet, daily work of showing up for ourselves.

One lift. One session. One small promise kept.

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