Andrea Cooper- Personal Trainer

💫Make 2026 all about consistency 💫

Forgot ‘New Year, New You’ and just focus on being consistent with your training & nutrition.

⭐️ Set yourself workout goals
⭐️ Eat Healthy & Nourish your body
⭐️ Challenge yourself with a fitness event
⭐️ BE CONSISTENT

Personal Training is a great way to help you stay on track, even one session a week can help mould your whole fitness journey.

Get in touch if you need that extra boost in 2026🎊

✨2026 is fast approaching ✨

Please can all my existing personal training clients confirm their slot for 2026 - The diary is open 🥳

Client shout out 📣

Look at these amazing results.. Massive well done to Emma for constantly smashing it even when life gets in the way. Couldn’t be prouder pal ❤️

🔸Let’s talk about Creatine🔸

There’s so much chat about Creatine at the moment and why it’s beneficial to women, but there is also a lot of stigma surrounding it which puts a lot of women off from including it in their daily nutritional intake.

So let’s talk about the facts:

🏋🏼‍♀️ Creatine can benefit women in many ways, as a woman we have a lower percentage of creatine levels compared to men so that’s why we are particularly responsive to supplementation.

🏋🏼‍♀️ A daily amount of just 3g can help increase our strength and performance during exercise. It helps improve our muscle mass and bone density, which will help to provide a stronger frame for the future which is particularly important when we hit menopause.

🏋🏼‍♀️ There has also been research showing that it can help improve cognitive function and brain energy levels whilst also helping to improve sleep quality. All of these factors are super important when you hit menopause.

🏋🏼‍♀️ A consistent daily dosage of 3g combined with resistance training will help to get the best benefits from this supplement. A good place to start is purchasing *creatine monohydrate* which is available in most supermarkets (even Aldi at the moment).

So why not give it a go and add it to your daily supplementation 💕

(Please drop me a message if you have any further questions or unsure wether to start taking creatine)

Kick start your week with the engine building workout - Tried & tested by myself this morning 🥵

Birmingham Hyrox - Mixed Doubles 🙋🏻‍♀️🙋🏻‍♂️

What a weekend!!

This was my first time doing Hyrox and I couldn’t recommend it enough if you are looking for an event to push your fitness/strength to a whole new level.

I took part with my partner which involved me lifting the heavier men’s weights, whereas if I did this with another female it would involve less weights on certain stations.

Would I do it again??! ABSOLUTELY 🙌🏼 As soon as we finished we were already discussing Manchester 2025 🫣

So if you are looking for an event to take you to the next level, this certainly is a great place to look 🙌🏼

🗣️ Let’s talk about lifting weights..

🏋🏼‍♀️ When lifting weights, you need to challenge yourself because what doesn’t challenge you doesn’t change you.

🏋🏼‍♀️ To build muscle, you need to stress that muscle with intensity. That means lifting heavy until the point of failure sometimes.

🏋🏼‍♀️ Lighter weights can have some benefit (rehab, new to fitness etc..) but if you are looking to build muscle you’d have to do 400 squats for the same effort of doing 12 reps with heavier weights.

🏋🏼‍♀️ ‘Toned’ = Muscle + low body fat, so if you want to get that ‘toned’ look, it’s not just about working out.. it’s also more importantly about a balanced diet.

🏋🏼‍♀️ Heavy weights don’t make you bulky unless you are constantly eating in a calorie surplus and that is your goal. Heavier weights make you stronger not bulky.

So ladies lift heavier to improve the quality of your gym session 🙌🏼

P.s.. always remember don’t risk form for a heavier weight.. lift within your means ☺️

P.p.s… Having a personal trainer to help you with technique is also super important when getting into a weights programme.

✨ How do you know if you are lifting heavy enough?

Whether you’re new to weight lifting or have been lifting for a while. Here’s a quick post to help you build lean muscle and reshape your body.

🏋🏼‍♀️ The last 2-3 reps of your set should be struggle, you shouldn’t be able to complete the full set with ease. If the set is do-able without a grimace, that’s a sure sign that you’re not lifting heavy enough.

🏋🏼‍♀️ You are stronger than you think ladies, especially our lower bodies. When we are new to weight lifting, FORM trumps weight lifted every time. Getting your technique right is what is important. Once we have that weights can be increased.

🏋🏼‍♀️ Rest - You should need the ‘rest’ or break between sets, ideally 30-60secs. During the set you shouldn’t be able to hold much of a conversation. Remember ladies, it’s not just men who need to grunt, grit teeth and forcefully exhale during a weights session. We can too 😮‍💨

So ladies it’s about progression. Up your weights, challenge yourself and maintain form 🏋🏼‍♀️

October is here so that means you have 3 months left of 2024 - What are you going to do with the remainder of the year??

You could do ANYTHING you’d like with your body - Build muscle, lose weight, get fitter or simply learn more about nutrition and what it takes to take better care of yourself 💕

So if you’d still like to hit your goals before 2025 why not drop me a message and get started today ❤️

Protein pancakes with raspberries & blueberries 🫐

The perfect refuel after a morning run 🏃🏻‍♀️

Happy Saturday Ladies 🫶🏼

‘New month, New goals’

Today is a great day to reset your nutrition & training regime:

Is your current one working out for you?

Does it need tweaking at all?

Have you hit the goals you set in the previous month?

Think about why you started, what brought you on this journey. If you are struggling and need guidance with either nutrition or your exercise routine, then I can help you. Just drop me a message and I’d be happy to offer some guidance ☺️