Carrie Darby Fitness

40+ bodies don’t bounce back from stress, poor sleep, injuries and skipped meals quite like they used to 👀
So meals like this become less about “dieting” and more about actually fuelling your body properly.

This bowl is packed with ingredients that support energy, recovery, hormones and muscle health 👇

🥗 Salmon = protein + omega-3s for muscle repair, inflammation and brain health
🥑 Avocado = healthy fats to support hormones, joints and skin
🍄 Mushrooms = great for immunity, energy and vitamin D support
🥦 Broccoli = fibre, antioxidants and nutrients that support overall health
🍅 Tomatoes = rich in antioxidants that help fight inflammation
🍚 Rice = gives your body actual fuel and energy (especially important for recovery)

As someone currently healing a broken foot, I’m making a real effort to eat properly instead of just grabbing quick rubbish between work and life 😅

Simple meals. Real ingredients. Protein. Fibre. Healthy fats.
Nothing fancy. Just food that helps your body do its job properly.

Save this for an easy high-protein meal idea 💗

ProteinMealsForWomen

Definitely getting myself back to the PT version of me - Road to self recovery & taking care of myself as I age - starts here !

Well, this wasn’t on my bank holiday bingo card. 🙃🙈

Came back from Italy, genuinely one of the most beautiful trips I’ve ever taken, and promptly broke my foot.

Twelve weeks no impact sports. No running. No crossfit. No tennis or netball. For someone who spent a decade as a PT telling women that movement is medicine, the irony is not lost on me.

But if I’m going to find the positives here’s the thing about forced stillness.
It makes you go back to basics.

I’ve spent this week thinking hard about nutrition in a completely new way. Not eating to fuel training. Eating for recovery, for bone healing, for keeping inflammation down, for not gaining weight when your body suddenly can’t move the way it’s used to.

It’s reminded me how much I actually know about this stuff - and how rarely we apply it to ourselves when life is busy and we’re just getting through the day.

It’s also a wake up call that we aren’t invincible forever - I am getting older, like it or not, and I do need to take extra good care of myself, now more than ever, if I want to be fit and active for many many years to come!

Maybe the universe occasionally forces the pause we didn’t know we needed.

I’m using these twelve weeks to think more clearly about my health, my business and where I’m genuinely headed next.

Sometimes the broken thing ends up being the beginning of something.

Have you ever had a forced pause & did you use it to your advantage somehow?

On Mounjaro, Wegovy, Ozempic or any of the weight-loss jabs? 💉

Your appetite might be tiny right now…
But this is when it’s more important than ever to choose foods that:
✅ Keep you healthy
✅ Protect your muscle mass
✅ Support long-term fat loss

Because if you’re not careful, the weight you lose won’t just be fat, you will lose muscle too, and end up flat as that pancake you no longer fancy 🥞❌

Make every bite count. Prioritise protein, fibre and whole foods 💪🧡

** GYM & PT UPDATE **

Well it is here, my last week working full time doing PT, it’s going to be so emotional as I love seeing every one of my clients every week.

BUT I have decided to keep my little gym on and so whilst I will not be training any regular weekly clients I am more than happy to do ad hoc sessions for anyone who would like them once in a while.

Be that for coaching on Olympic lifting - either learning it from scratch or a refresher
Testing a personal best / 1 rep max
Learning something you want to be able to go and do in your gym etc
Then give me a shout

I won’t be working evenings but can happily do times in the day as one offs

And myself & my crew will def be hitting up some team workouts together there over the summer .. it’s not the end .. it’s just different 😘🏋🏼‍♂️🏋🏼‍♂️

SOOOO PROUD!

Two of my clients achieved great things recently &

Ivy had her first live gymnastics competition since before the first lockdown at the weekend, The Penryn Open. She came 2nd on bars, 3rd on floor and 3rd overall. Medals galore!
I’m so pleased for her as during lockdowns she was training online with her gym coaches & out in all weathers with me in the park. So it was really tough. And since we all opened back up again she has put the work in both at training sessions and at home. She really deserves this. Well done you little superstar 🏆🏆

And Kate ran the LONDON MARATHON! And she did it in just seconds over 4 hours too! Outstanding. I know first hand how tough it is training for a marathon & how much it takes over your life in the last few months. Plus she got Covid just weeks before the big day! So I’m so happy and proud she still made it and not only that ran it in a time to be mega proud of. Lush to hear that she definitely felt like all the strength training we have done has really helped her running.

Well done girls! One proud as punch coach here 🥰👏🏼👏🏼👏🏼👏🏼👏🏼

This makes me stupidly excited (and equally nervous 😂)
If you don’t know, Sonny Webster is ex team GB Olympic athlete and now international coach.

Probs where everyone finds out I can coach way better than I can actually lift 😂😂🏋🏼‍♂️ 😂😂