The Coaching Shed

⚽️ STRONGER. FASTER. FITTER. 💪

Last week I had the pleasure of putting a fantastic local Under 13s football team through a strength and conditioning session… and they absolutely smashed it! 👏

Strength and conditioning isn’t just about getting stronger. It helps young athletes:

🏃 Improve speed and acceleration
⚡ Increase power and endurance
🦵 Build strength safely
🤸 Improve mobility and coordination
🛡️ Reduce injury risk
⚽ Perform with more confidence on the pitch

If you’re a football coach, rugby coach, or run any youth sports team and want to give your players that extra edge, The Coaching Shed can help!

✅ Team strength & conditioning sessions
✅ Age-appropriate training
✅ Fun, engaging and confidence-building
✅ Just £3 per child, per hour

I’d love to work with more local teams and help young athletes reach their full potential.

👀 I’m also thinking of starting a weekly Kids Strength & Conditioning Class!

It would be suitable for children who play football, rugby, cricket, athletics, dance… or simply want to get stronger, fitter and more confident in a fun environment.

If this is something you’d be be interested in for your child, comment “INTERESTED” below or send me a message. If there’s enough interest, I’ll get one up and running! 💪

The Coaching Shed 🩷
Building stronger, fitter and more confident young athletes.

📢 A Friendly Reminder About PT Block Bookings 📢

As my diary gets busier and I’m now paying for my venue, I just wanted to remind everyone how my PT block bookings work.

When you purchase a 4-week PT block, you’re reserving my time in my diary for those four weeks. To keep things fair for everyone, those sessions need to be booked and used within that 4-week period.

If I ever need to cancel a session, it will always be rearranged and you will never lose it.

However, if sessions aren’t booked, are repeatedly cancelled, or are continually moved by the client, they cannot be rolled over indefinitely. Unfortunately, I can’t hold diary space open while waiting for sessions to be used or delay the next month’s payment, as I still have business expenses and venue costs to cover whether those appointments are attended or not.

I completely understand that life happens, and I’ll always do my best to be flexible where I can. But I also have to protect my time and run my business fairly for all of my clients.

Thank you all for understanding and for continuing to support my little business. ❤️

✨ YOUR SIGN TO START IS RIGHT HERE… ✨

You’ve been saying you’ll start Monday…
You’ve been waiting until you feel fitter…
You’ve been putting yourself at the bottom of the list…

💗 This is your reminder that you deserve an hour for YOU.

Whether your goal is to:
💪 Lose weight
🍑 Tone up
🏋️ Build strength
❤️ Improve your fitness
😊 Boost your confidence
🤝 Or simply meet a lovely group of supportive women…

The Coaching Shed is the place to do it.

No mirrors. No judgement. No pressure.

Just a welcoming group of ladies who all started somewhere, encouraging each other every step of the way. ✨

📍 Townville Pavilion
💷 Just £5 per class
👶 Child-friendly during the school holidays – bring the little ones along!

Check out our new weekly timetable below and pick a class that works for you. Even if you come on your own, I promise you won’t feel alone for long. 💕

📩 Drop me a message to book your space or simply comment “I’m in!” and I’ll get you booked on.

Stop waiting for the perfect time… your future self will thank you for starting today. 💖💪

🌞 SUMMER HOLIDAY UPDATE 🌞

For the summer holidays, all of my morning classes will be 10:00 AM instead of 9:30 AM. This gives me a little extra time with Kaia & Theo while they’re off school, and I really appreciate everyone’s understanding. ❤️

✨ The best bit? Classes will be child-friendly throughout the holidays!

Bring the little ones along! They can socialise, play, and make some new friends while you get your workout in. 💕 No need to miss your training just because the kids are off school!

💪 Who’s joining me this morning at 10:00 AM?

Please pop a 🙋‍♀️ in the comments or send me a message if you’re coming. I need numbers so I can plan around the kids and make sure everyone’s catered for.

⚠️ Quick update: Tonight’s class has had a slight tweak and will now be at 6:15 PM.

Let’s keep moving, stay consistent, and enjoy the summer together! ☀️

📍 Townville Pavilion
⏰ 10:00 AM
💷 Just £5

See you soon, girls! 💖

✨ Happy Friday, ladies! ✨

Another week done and I’m so proud of everyone who’s shown up, worked hard, and kept going – even when motivation was low. 💪💖

The weekend doesn’t have to mean giving up on your goals. It just means finding a balance.

🌸 Enjoy the takeaway… just don’t let one meal turn into a whole weekend.
🌸 Get outside for a walk.
🌸 Drink plenty of water.
🌸 Make time to rest and recharge.
🌸 Remember why you started.

Progress isn’t about being perfect – it’s about staying consistent.

If you’re looking for a great way to kick off your weekend, don’t forget Weekend Warriors tomorrow! 🔥

📍 Townville Pavilion
🕙 10:00 AM
💷 Just £5

Come and start your Saturday feeling strong, sweaty, and proud of yourself. Bring a friend if you fancy it – everyone is welcome! ❤️

Have the best weekend, enjoy yourselves, and I’ll see some of your lovely faces tomorrow! 🫶💗

The Coaching Shed 💖

🥩 “Your body can only absorb 30g of protein in one meal…” ❌ MYTH!

Let’s clear this up…

Your body doesn’t stop absorbing protein after 20–30g. Almost all the protein you eat is digested and absorbed.

What people often mean is that muscle protein synthesis (the process of building and repairing muscle) is maximised for most people at around 20–40g of high-quality protein per meal, depending on your size, age and activity level.

So what happens to the rest?

✅ It can still be used to:
💪 Repair other body tissues
🦴 Support hormones and enzymes
🛡️ Help your immune system
⚡ Provide energy if needed

That extra chicken breast isn’t “wasted”!

🍗 The best approach?
Aim for a good source of protein at each meal rather than trying to cram it all into one sitting.

A simple target for most active people is:
🥚 20–40g of protein per meal
🍽️ Spread across 3–5 meals each day

Consistency beats perfection every time.

💖 The Coaching Shed Tip:
Don’t stress if one meal has 45–50g of protein. Your body is smarter than social media gives it credit for!

🌸 A little reminder from me to you… 🌸

Progress isn’t about being perfect… it’s about showing up, even when you don’t feel like it. 💕

💧 Drink your water.
🥩 Hit your protein goal.
🚶‍♀️ Get your steps in.
🏋️ Move your body.
😴 Prioritise your sleep.
🩷 Be kind to yourself.

Remember… one workout, one meal, one choice at a time. Those small decisions add up to big changes.

Your only competition is the person you were yesterday. So stop comparing yourself to everyone else and start celebrating every little win along the way. ✨

The girls in The Coaching Shed don’t strive for perfection… we strive for consistency. That’s where the magic happens. 🌸

Save this as your reminder for the week, or make it your lock screen so every time you pick up your phone, you remember why you started. 🫶

You’ve got this… and I’ve got you. 💖

💕

🏴 ENGLAND ARE THROUGH TO THE SEMI-FINALS… SO LET’S CELEBRATE! ⚽🔥

To celebrate England making the semis, I’m launching a Quick Fire PT Deal for this week only! 🇬🇧💪

🔥 4 Weeks
💥 2 Personal Training sessions per week
💷 Only £100

That’s 8 PT sessions for just £12.50 each! 🤯

Whether your goal is to:
❤️ Lose weight
💪 Tone up
🏃 Improve fitness
🍑 Build confidence
⚡ Feel stronger
🌟 Finally stay consistent…

This is the perfect opportunity to get started with full support, personalised training and accountability every step of the way.

🚨 Offer ends Wednesday night and spaces are limited, so once they’re gone, they’re gone!

Drop me a ❤️ below or send me a message to secure your place.

COME ON ENGLAND! 🏴🤍❤️ Let’s celebrate by investing in YOU! 💪🇬🇧

🏏💖 Thursday Nights at Townville Just Got Even Better! 💖🏏

If you’re coming along to my 5:00pm Coaching Shed class at Townville Cricket Club, why not make it a family fitness evening?

⚡ Bring your girls along to the FREE Girls’ Cricket Training!

🏏 Every Thursday
🕓 4:45pm – 6:00pm
👧 Ages 6–12
💗 Completely FREE all summer
🙌 No experience or kit needed!

While your daughters are outside learning new skills, making friends and having loads of fun with the cricket coaches, you can head inside and smash your 5pm fitness class with me! 💪🔥

It’s the perfect way for both of you to get active, build confidence and enjoy a healthy Thursday together.

Who’s bringing their little cricket stars this week? 🌟🏏💖

☀️☀️☀️☀️🥵🥵🥵🥵