Personal perspective as a 44 year old woman who’s been training consistently 💪🏼for 17 years...
In my mid-20s and even mid-30s,
I was more than happy to go into a crowded gym
with a ton of people.
Share equipment, wait my turn, deal with the noise pollution... and factor in the travel time to and from the gym.
Consider my gym outfit so I was at least presentable in public.
Then I got to 40, had qualified as a Personal Trainer and knew how fitness works...
✅To build muscle, you need an effective training stimulus. Putting your muscles under sufficient tension, and taking your sets sufficiently close to failure.
✅You also need to eat in line with your goals, train frequently enough and recover adequately to allow your body to adapt and grow.
✅You can build muscle using lighter weights just as effectively as heavier weights, provided the sets are sufficiently challenging and they’re taken close enough to failure.
✅There are also lots of ways to progressively overload beyond simply putting more weight on a barbell.
Progressive overload can include:
• Increasing the weight
• Increasing reps
• Increasing sets
• Improving your technique and range of motion
• Increasing time under tension
• Increasing training volume
• Making an exercise more challenging while maintaining good form
Everything you need to do to be strong, fit and healthy in every decade of life can be done while strength training from home 🏡
💞Without having to share space, wait for equipment or lose time waiting for others to complete their sets.
❗️You absolutely can be strong, fit and in great health and shape while lifting weights from home.
That’s what I created with group fitness, and it’s what we focus on.
Safe strength training from home, a progressive overload plan and a focus on nutrition from a qualified Nutrition Coach (aka me.)
If you want more details about how group fitness works or how to join, just drop me a DM 📲
Fitness With Ayesha UK
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Nutrition coach& Personal Trainer
💪🏽Strength and fitness for women
➡️Join our online “Fit Women” community
DM “fit” for more info ℹ️
The version of you who trains consistently whether she is “motivated” or not… because she understands health matters…
Is, stronger, more resilient, more adaptive, healthier, more confident in her movements and she is disciplined.
She knows this is a life-long pursuit that positively expands every aspect of her life.
A woman who exercises regularly is a woman who is investing in a healthier body and mind.
Come and join a community of women who will make the journey a joy 🤗 to be on.
Fit Women 2026 is open to all women and you get to train from the comfort, privacy and luxury of your own home 🏡
09/08/2026
Fitness improves your life far more than the visual.
I truly believe one of the cornerstones of a happy, healthy and meaningful life is fitness - regular exercise that includes some resistance work, some cardio, some balance work and flexibility/ mobility work.
Mindfulness that can come from any practice that fits you best e.g. yoga, meditation, prayer, journaling…
Having a fitness community is so underrated- once you find your fitness family it makes a HUGE difference to both enjoyability and adherence to exercise.
Of course you need to find women who match your energy and vibe - our online Fit Women group (we meet up IRL too,) is my biggest success story of this year.
I feel like I’m home 🏡 with these women, and I know they feel the same as we continue to stay and work together over the months and years.
We are truly blessed to have health.
To have our fitness group that focuses on long-term healthy ageing.
New group starts Monday 10th August 2026 - I am so excited!!! 🤩💪🏼
04/08/2026
🏋🏼♀️ Workouts don’t make you lean.
🥑 Nutrition doesn’t make you fit.
If you tried to exercise your way to leanness, you’d soon realise it was a losing battle. 🥵
🙊 If you controlled your calories to stay slim and people assumed you were fit because of how you looked, that wouldn’t necessarily be true.
💯 Exercise is absolutely transformational for health. It’s brilliant for healthy ageing, but it’s not the calorie burn that my Fit Women and I focus on.
👩🏽🌾 It’s the long-term benefits that compound over time through consistent, effective strength training and regular movement.
🤔 A slim woman isn’t automatically fit just because she’s a dress size 8.
✅ We absolutely address nutrition to reach a body composition goal and maintain a healthy weight, but nutrition alone won’t build the muscle mass, bone density, balance, coordination and mobility that help women age well.
🥗 Nutrition is incredible for long-term health too, but eating for health and eating purely for body appearance aren’t always the same thing.
🤨 The way someone looks can tell you something about them, but far less than we’re conditioned to believe.
💞👭 The women we surround ourselves with shape our habits, they shape our standards and our mindset.
💪🏼Choose a community that helps you grow stronger, that focuses on health and true confidence via capability, learning and the application of skills.
03/08/2026
I’ve lost count of the number of times I’ve spoken to women who have gym memberships but they:
❌Don’t use the gym membership
❌Don’t feel comfortable going to the weights area
❌Just get stuck in cardio territory
❌Don’t have effective programming for weight- lifting
❌Use the same few weights machines. (I’m a free weights kinda coach)
❌Haven’t been taught safe lifting and inevitably run into injury
🏋🏽♀️You know you want and need to resistance train regularly to age your best.
✅And for that, ideally, you’ll want excellent programming, support, safe lifting, progressive overload and someone who holds you accountable and gets you through the sessions you cheekily try to skip!! 🙂↔️
💪🏼That’s what Fit Women online is for.
We start on Monday 10th August 2026 and run for 6 weeks.
You’ll need: resistance band, pair of dumbbells, kettlebell to start.
🟣There’s options to train from 3 X weekly to 5 X weekly.
Weights training 3 days, cardio, core & balance 2 days.
All sessions live at UK time of 7am or 7:10am, and led by me. 🟣YouTube links of each session yours to keep x
📈We increase weights used as time goes on and in line with your readiness.
I’d love for you to work with us.
Drop me a DM with “IN” for more info ℹ️ and pricing
Photo 📸 - me, your mid 40’s coach on holiday eating her body weight in food 😉🏖️ (certified personal trainer, nutrition coach, women’s coaching specialist,) with 16 plus years lifting experience 💪🏽
I encourage my “Fit Women” online 💻group girls to practice our lifting sessions either: barefoot 🦶 or in barefoot trainers.
Strength is built from the ground up.
The more you strengthen your foot 🦶and toe muscles, the better your stability and connection to the ground may become, which can then help with lifting 🏋🏼♀️
Also, a couple of things…
1️⃣ Barefoot shoes are so ugly imo 🤣 so I only wear them for lifting! Just being honest - I like clothes and fashion and can’t be wearing these all the time 🥹
2️⃣ I have rheumatoid arthritis.
I used to worry about my feet and thought I had to wear the most cushioned, chunky “supportive” shoes.
🙋🏽♀️That’s no longer the case for me, since working on strengthening my feet and toes.
💞👯♀️Next opportunity to join group fitness is Monday 10th August 2026. I’m teaching you that you can 💯 lift from home and be in superb health, fitness and shape.
All sessions are led by me, your fellow mid-40s woman.
And your certified coach with 16+ years of lifting experience, a Precision Nutrition Level 1 (PN1) Nutrition Coaching Certification, and providing excellent nutrition guidance. ✨
DM me “coach” to join group fitness this August 😎
💪
Fasting…
It isn’t a magic bullet for fat loss.
If it helps you stick to a calorie deficit, then yes, it can work well.
But it’s no more effective than e.g. eating 3 balanced meals and a couple of snacks when calories and protein are matched.
Also it’s equally okay to love fitness and health and have serious visual goals or none at all 🎉
💪🏼If you want to be fit and strong in every decade of your life. And I’m sure you certainly do, please know that the work needs to be put in now! Xx
⏳And not just today, but consistently this week, the next week, the next month, the next year etc. You get my point right? Xx
🙋🏽♀️I run my signature group fitness programme online it’s called “Fit Women”
We lift weights 3 X weekly from home.
⚖️Plus 2 sessions weekly where we focus even more on the “boring” but important stuff too - things like balance and mobility and coordination. We add in cardio and core also.
📲Just drop me a message if you’d like more info on joining group fitness starting Monday 10 August.
I’ve banned my own use of AI to help me write/ perfect my captions hence my return to my natural conversational style of writing this year xx
25/07/2026
Group fitness online is for you if you want safe and effective programming 💪🏼, frequency 📈of training - because frequency does matter.
⏳And the time-saving of not having to travel to a gym where you have to share space and equipment with others.
I have never met a woman🧚♀️ who doesn’t want to be healthy, strong and fit.
I believe that’s a universal desire✅
🙋🏻♀️But I have met the majority for whom time is precious and responsibilities are many. Fitness needs to fit around your life and not the other way around.
That’s what “Fit Women” online does so effectively.
I lifted weights, so I resistance trained for a decade and THEN qualified as a ✔️group fitness instructor and ✔️personal trainer.
Then qualified in and as ✔️kettlebells instructor ✔️PN1-L1 Nutrition Coach ✔️Level 4 Nutrition and Obesity ✔️GGS women’s coaching specialist.
🏋🏽♀️I came to fitness in 2010 having to learn safe technique and form for fear of causing damage to an autoimmune body living with rheumatoid arthritis and its flare ups.
Over the last 6 years in business I have continued to get more qualifications for my own learnings and to be a better coach for you.
💞Group fitness has been a success story as it’s in its 6th year and many of the members are OG’s 😉 having been with me since first group in 2020!! Others dipping in and out. With new members always welcome to join us on this journey.
👭I train you for long-term health. We train up to 5 times weekly.
I cover: hypertrophy (muscle building,) strength, balance, mobility, coordination and cardiovascular 🫀 work
Just DM me 📲 “coach” for more info about group and how to join come 10 August 2026 💚
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