Epic Barre Fitness

New Elevate with Em course stsrting 28th September.

10 Women. 10 Goals.

This is my last course in 2026 so please dont miss it.

I have helped over 100 women with my original Elevate with Em course.

Drop the work ELEVATE below or pm me.

Last few spaces remaining.
Payment plan available 🥰

5 exercises every woman over 40 needs for strong, toned arms 💪🏼

1️⃣ SHOULDER PRESS
Works your shoulders—especially the front and side delts—as well as your triceps.

2️⃣ LATERAL RAISES
Targets the side of your shoulders, helping to create shape and definition through your upper arms.

3️⃣ AROUND THE WORLDS
Works the shoulders through a wide range of motion, while also engaging the upper chest and improving shoulder mobility.

4️⃣ CABLE OVERHEAD TRICEP EXTENSIONS
Targets the triceps—the muscles at the back of the upper arm where “bingo wings” tend to appear.

5️⃣ SINGLE-ARM CABLE PULLDOWNS
Primarily works the lats in your back, while also engaging the biceps and helping create a stronger, more defined upper body.

Remember: you can’t spot-reduce fat from your arms, but building muscle, eating enough protein and reducing overall body fat can make them look firmer and more defined.

Save this for your next upper-body workout 💜

How many times a week should you train abs to lose belly fat?

The honest answer: training abs doesn’t directly burn belly fat. You could do 100 sit-ups every day and still not reveal your abs if there’s a layer of fat covering them.

I specifically train my abs once a week using:

✨ Weighted overhead extensions
✨ Weighted leg lowers
✨ Ab rollouts

But my core is also working hard during compound exercises such as:

🏋️‍♀️ Squats
🏋️‍♀️ Overhead presses
🏋️‍♀️ Weighted lunges
🏋️‍♀️ Romanian deadlifts

These movements force your core to brace and stabilise your entire body—so you’re training it without doing endless crunches.

I also practise Pilates, which is brilliant for deep-core strength, control and posture.

Strong abs are built through effective training. But losing the fat covering them comes from reducing your overall body fat through a calorie deficit, enough protein, regular movement and consistency.

So stop punishing yourself with 100 sit-ups—train your whole body, strengthen your core and focus on the bigger picture. 💜

Save this for your next workout.

If you want to make a difference by December and feel better in those Christmas dresses, drop the word ELEVATE below and lets chat about how I can help you

I’ve spent a lot of time observing fit and healthy women in their 40s—and these are the habits they seem to have in common 👇

It isn’t luck, a fast metabolism or being perfect. It’s what they do consistently throughout the year.

1. They prioritise protein.
They include a good protein source in every meal to stay fuller, support recovery and maintain muscle.
2. They lift challenging weights.
Most strength train around three or four times a week and gradually increase the weight rather than doing endless light repetitions.
3. They walk—a lot.
Daily movement and regular steps are a huge part of their routine. They don’t rely on exhausting cardio sessions to stay lean.
4. They don’t diet all year.
They spend most of their time eating enough to maintain their results, using a sensible calorie deficit only when they want to lose some body fat.
5. They protect their sleep.
They understand that good sleep supports their energy, recovery, appetite and training.
6. They don’t have an all-or-nothing mindset.
A meal out, holiday or indulgent weekend doesn’t make them give up. They simply return to their usual habits at the next opportunity.

The biggest lesson I’ve learned?

Fit and healthy women in their 40s aren’t perfect—they’re consistent. 💜 And they certainly dont do a cortisol cleanse 🤣

Pm me if you want to know about my elevate with Em course

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The 2 things fit women over 40 do differently

I’ve spent years watching women over 40 who are fit, strong and in great shape.

And I realised something.

They aren’t necessarily less busy than everyone else.

They’ve just learned to do these 2 things differently.

1. They schedule their health, rather than trying to fit it in.

They know what days they’re training.

They plan when they’re going to walk.

They have an idea of what they’re eating that week.

They don’t wait for a spare hour to magically appear — because it probably won’t.

Their health gets a place in their diary alongside everything else.

2. They make tomorrow easier today.

This is something I’ve learned to do myself.

Take 10 minutes the night before.

Plan your meals.
Pre-track your food if that helps you.
Get your gym clothes ready.
Prep breakfast or lunch.
Decide when you’re going to train or walk.

It sounds ridiculously simple, but it removes so many decisions the next day.

That’s one of the biggest things I’ve learned from fit women over 40.

They don’t have endless motivation.

They don’t have more hours in the day.

They’ve simply created routines that make looking after themselves easier to repeat.

Save and share with your chums if they are struggling.
Give it a go for a week and let me know if u agree