Move with Shan

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Move with Shan 💪🏼 Helping women get stronger, more confident
💥 Simple nutrition for everyday life
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23/10/2026

Let me know if you can keep up with all of this, because I can’t 🤣

GIFs only 👇🏼

22/10/2026

There is no ‘one’ calorie target and no ‘one’ protein target that works for everyone. The 1,200 calories you see on Instagram, the protein range the NHS or the fitness industry quotes at you… ignore them.

How much you need to eat depends on your fitness goals, how much you exercise, what you do for a living, your lifestyle, your height and your current weight, your starting point, your diet preference... I could go on…

Change any one of those and the answer changes with it.

You can work yours out for free on a site like , which is the one I use with my clients.

But even then, sometimes there needs to be a bit of testing and tweaking until you learn what works best for you.

Have you calculated your macros and calorie needs?

19/10/2026

If you’re a midlife woman and this has happened to you, you’re not the only one 🤪

The problem isn’t your willpower. The problem is your programme hasn’t been written for your lifestyle.

Want to stop this from happening? Start here.

Tell whoever wrote your plan what your week actually looks like, the hours you work and the sleep you’re getting, and have it built around that.

Or if you wrote it yourself, be honest about what you can actually do.

Two 30-40 minute sessions that happen beat four hours planned that don’t.

How many hours a week do you actually have spare to strength train?

Menopause is the worst possible time to be sold something, because we’re vulnerable and the industry knows it. By the ti...
18/10/2026

Menopause is the worst possible time to be sold something, because we’re vulnerable and the industry knows it.

By the time I was in the thick of perimenopause I’d already done the keto, the soup diet, a shake plan every January and taken all the supplements.

None of it worked. My symptoms got worse.

What changed things was two strength sessions a week, some cardio, eating properly and sleeping, and sticking at it long enough to feel different.

That took 9 months, which is the bit nobody puts on a reel or story.

Which one of these have you been sold?

…..

14/10/2026

Enough said 💪🏼 Agree?

12/10/2026

Deadlifting the weight of the average man is the most empowering thing I’ve ever done as a midlife woman.

Deadlifting the weight of two men is my ultimate goal. I might never get there, but I don’t care, because it’s the journey that counts.

What’s the strength goal you’re working towards?

What would you add to this list?
08/10/2026

What would you add to this list?

07/10/2026

Midlife women are being sold electrolytes to fix their energy levels by the same wellness industry that told them to cut carbs in the first place. Why? Because it has been widely documented that living on a low carb diet is one of the ways to guarantee feeling exhausted all the time.

So, instead of backtracking on the low-carb advice, they sell you another fix. When the real fix is... put the carbs back into your diet!

What were you told cutting carbs would do for you?


01/10/2026

Training on an empty stomach does not ruin fat loss in midlife, whatever the latest post is telling you. And that includes the nonsense about spiking your cortisol levels (which is normal btw and if it didn’t happen you probably aren’t alive).

The research is simple: strength training fed or fasted, your fat loss result is the same.

So if you train better fasted, train fasted. If you need breakfast first, have breakfast first. Neither choice is sabotaging anything. The only thing that matters long term is whether you actually show up and do the session.

Everything else is noise. Fed or fasted, which do you prefer training on?

29/09/2026

Cardio alongside strength training is the best thing you can do for your heart health in midlife - or any stage of life if I’m honest… despite what the influencers say.

So put it back in. Twice a week for twenty minutes.

It doesn’t have to be running. Try HIIT classes, interval walking, hill hikes, rowing, biking, kettlebell complexes or short conditioning finishers at the end of your strength training sessions.

Because the women still walking up hills at 70+, the women chasing their grandkids around parks, and the women with healthy hearts at 60+, they’re the ones who kept doing cardio alongside strength training in midlife.

What’s your cardio going to be this week?

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Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
Friday 7am - 8pm
Saturday 8am - 1pm
Sunday 8am - 1pm

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