30/04/2026
Your bones are built by movement. 🦴🔥
Every workout is an investment in your future strength.
Lifting weights, walking, running, jumping, resistance training — all help build stronger, denser bones and reduce the risk of osteoporosis later in life.
Skipping movement doesn’t just affect how you look… it affects what holds you together.
Train now so your future self stays strong, mobile, and independent. 💪
Don’t wait for pain to remind you to move.
StrengthTraining GymMotivation MoveYourBody FitOver35 AMJCoaching
15/03/2026
Most women don’t look “old” after 40.
They just stop taking care of themselves.
They stop training.
They stop prioritising their health.
They accept feeling tired, weak and unhappy in their own body.
But it doesn’t have to be that way.
I’m 45.
And I feel stronger, more confident and more comfortable in my body than I did in my 30s.
Not because of luck.
Because I refused to give up on myself.
Age isn’t the problem.
The decision to stop trying is.
Be honest…
Do you agree? 👇🔥
26/02/2026
Why this bowl works for fat loss 👇
This isn’t “just a salad.”
It’s structured for results.
🥚 Eggs + Salmon = High-Quality Protein
Protein keeps you full, supports muscle tone and prevents the “skinny fat” look when losing weight.
🐟 Salmon = Healthy Fats
Omega-3 supports hormones, skin, recovery and reduces inflammation. Fat doesn’t make you fat — overeating does.
🥒 Cucumber, radish, cherry tomatoes = Volume + Fibre
Low calories, high nutrients, helps control hunger and digestion.
🌿 Dijon instead of heavy dressing
Flavour without unnecessary calories.
This is how you eat when:
✔️ You want to lose body fat
✔️ You want energy
✔️ You want to feel satisfied
✔️ You’re a busy woman with no time for complicated diets
Fat loss isn’t about starving.
It’s about building balanced plates like this.
Save this as a reminder 💚
Want more structured meal ideas like this? Comment “PLAN”.
24/02/2026
“Fat loss doesn’t have to be complicated.”
This is one of my go-to quick lunches 👇
🥣 Tuna (lean protein)
🍚 Rice (smart carbs for energy)
🥑 Homemade guacamole (healthy fats)
🥒 Cucumber (volume + fibre)
🧂 Salt, pepper, turmeric
⏱ Ready in 15 minutes
Why this works for fat loss:
✅ High protein = keeps you full
✅ Balanced carbs = no afternoon crash
✅ Healthy fats = hormone support
✅ High volume = satisfied, not starving
You don’t need detox teas.
You don’t need to cut carbs.
You need balance + consistency.
Save this for your next busy day 💪
| AMJ Coaching ❤️🖤
online coach
10/01/2026
Busy mums this one habit can change EVERYTHING in 2026 👇
👉 30g of protein per meal
Not because it’s trendy
Not because it’s “perfect”
But because for busy mums it’s one of the simplest habits with the biggest return for:
✔️ fat loss
✔️ toning & strength
✔️ steady energy (no 3pm crash)
✔️ fewer cravings
✔️ better mood & focus
Most mums under-eat protein, especially at breakfast and lunch.
When protein is low → hunger, snacking, fatigue and frustration kick in.
❌ Where busy mums struggle
You know protein matters…
but between school runs, work, meals for everyone else and zero time —
it’s hard to know what 30g actually looks like.
So let’s make it EASY 👇
✅ ~30g of protein looks like:
• 5 whole eggs
• 300 g Greek yogurt
• 100 g cooked chicken breast
• 105 g tuna (drained)
• 120 g lean ground beef
• 150 g salmon
• 100 g turkey
• 300 g cottage cheese
• 115 g lean steak
No shakes all day.
No special “diet food”.
Just real food, realistic portions.
📌 Busy mum protein tips:
• Build meals around protein first, then add carbs & fats
• Batch cook protein for 2–3 days (chicken, mince, eggs)
• Breakfast protein = fewer cravings all day
• Even “quick meals” can hit 30g
Yes — needs vary.
Your body, lifestyle, training and goals matter.
But if you’re currently:
❌ skipping meals
❌ surviving on snacks & caffeine
❌ eating everyone else’s leftovers
👉 Start here.
Aim for ~30g per meal.
Be consistent — not perfect.
Watch your energy, hunger and body change.
Fat loss doesn’t need to be extreme.
It needs to fit your life.
Structure beats chaos. Every time.
10/01/2026