LivStrong Fitness

Hi, I’m Liv, a Women’s Fat Loss and Strength Coach specialising in helping women 40+.

Perimenopause and menopause can bring changes that make fat loss feel harder. The stubborn kilos, loss of strength, lower energy and declining confidence can leave you feeling disconnected from your own body.

I’m currently going through perimenopause myself, so I understand many of these challenges through lived experience—not just through what I’ve learned professionally.

You are not broken, and you don’t need another extreme diet or punishing exercise plan.

You need a realistic approach built around effective strength training, sustainable fat loss, practical nutrition, accountability and genuine support.

Strength coaching is my area of expertise. Over the years, I’ve been coached, trained and mentored by some of the best strength coaches in the world. This has given me a deep understanding of how to create intelligent, progressive programs that build strength and produce real, lasting results.

I want to help women lose the stubborn kilos, rebuild their strength and feel confident in themselves again—without giving up their entire lives to do it.

If you’re a woman over 40 and you’re ready to feel strong, capable and comfortable in your body again, I’m here to help.

LivStrong Fitness
Strong in body. Strong in mind.

ARE YOU READY TO MAKE A REAL CHANGE?

I’m looking for one person who is physically and mentally ready to invest and commit to an eight-week transformation.

This isn’t a quick fix, a crash diet or a magic solution. It’s for someone who is ready to put in the work, follow the plan and allow me to coach them every step of the way.

Over eight weeks, you will receive:

• One private 30 or 45-minute personal training session each week
• A personalised training programme
• Full access to my coaching app
• Online coaching, regular check-ins and accountability
• A nutrition plan designed around you and your goals
• Full access to the LivStrong Fitness 24/7 gym
• Guidance, support and honest feedback throughout the entire eight weeks

This transformation is about so much more than a number on the scales.

If you’re willing to commit, you can become stronger, fitter and healthier. You can improve your energy, confidence and vitality, build better habits and prove to yourself what you’re capable of.

I can’t promise a specific number on the scales because your results will depend on your starting point, effort and consistency. What I can promise is a clear plan, genuine support, accountability and everything you need to make meaningful progress.

I’ll provide the plan, the environment, the knowledge and the support—but you must be ready to take action.

This is a results-focused package for one committed person only.

If you’re ready to stop putting yourself last and make a genuine change, message me “I’M READY” .

Please only respond if you are genuinely ready for a true transformation, mentally, physically, and financially.

StrongHER WOMEN’S PROGRAM last intake for 2026.

We start this week! This could be your sign.

A few spaces have become available for Westport women who are ready to feel stronger, healthier and more confident.

Online coaching and gym-only options are also available if you’re unable to attend the classes. Or wish to join from elsewhere.

ABOUT YOUR COACH

I’ve spent the past 13 years helping men and women become stronger, healthier and more confident versions of themselves.

Strength training is my passion—especially supporting women over 30 and those navigating hormonal changes through perimenopause and menopause.

It’s time to regain your strength, rebuild your confidence and start feeling like yourself again.

To find out more or secure your place, email:

[email protected]

I’m getting a little sick and tired of women in perimenopause and menopause being fed so much bu****it.

Usually by 25-year-old "influencers" with no lived experience of what it’s actually like to navigate changing hormones, poor sleep, anxiety, weight changes, hot flushes, low energy—and the demands of work, children, relationships and everyday life.

We don’t need another list of foods we’re “not allowed” to eat.

We don’t need another complicated morning routine, expensive supplement or unrealistic training plan.

Sometimes, we need to go back to the absolute basics:

Go to bed a little earlier.
Protect your sleep where you can.
Prep some simple meals.
Eat more protein.
Drink your water.
Lift some weights.
Walk regularly.
Manage your stress.
Avoid other people’s bu****it.
And please stop comparing yourself to influencers who have no idea what this stage of life feels like.

You do not need to overhaul your entire life overnight.

Start small. Be consistent. And, most importantly, be a little kinder to yourself.

Your body isn’t failing you. It’s changing—and it deserves support, patience and a whole lot less pressure.

And believe me; I know first-hand. I have been through hell and back with my hormones over the last few years (well all my life actually) but that's a story for another day!

Get a pen and paper, write down some goals, and stick to the simple stuff above, no need to do a 20 step routine before you leave the house or detox, or flog yourself with cardio. honestly. I know it's hard, but you've done hard things before; and you can do this!

You're not alone, I am only ever a message or email away xx

~Coach Liv

Surely by now you’ve heard it: You need to be Strength Training.

Especially as women move through their 30s, 40s, 50s and beyond.

But what if you don’t have access to a gym?
What if you’ve never lifted a weight in your life?
What if you have absolutely no idea where to start?

Start simple.

Strength training doesn’t have to mean barbells, heavy weights or complicated gym equipment.

You can start at home with your own body weight.

Squat to a chair.
Push up against a wall or kitchen bench.
Step up onto a low step.
Do a glute bridge on the floor.
Carry something heavy around the house.
Practise getting yourself up and down from the floor.

Do that 2–3 times a week.

Start with a couple of sets of each exercise and gradually make them harder as you get stronger — more reps, slower reps, a bigger range of movement, resistance bands, dumbbells or simply something heavy you already have at home.

The important part is progression.

Your body needs a reason to adapt.

And remember, you don’t need to wait until you’re “fit enough” to start strength training.

Strength training is how you get stronger.

Start where you are.
Use what you have.
Learn the basics.
Then build from there.

Your future body will thank you for it. 💙

~Coach Liv

Personal training is about CONNECTION.

You can have all the qualifications, all the knowledge and all the information in the world…

But if you can’t listen to people, understand them and genuinely care about helping them, you’re missing a huge part of what personal training is.

My job isn’t just to write a programme or count reps.

It’s figuring out what’s getting in the way.
It’s listening when someone’s had a s**t week.
It’s adapting when life doesn’t go to plan.
It’s knowing when to push and when to pull back.
It’s building trust.
It’s helping someone solve a problem and reminding them what they’re capable of.

I hear plenty of talk about AI taking over jobs like mine.

It doesn’t faze me in the slightest.

AI can give you a workout. It can give you nutrition information. It can give you answers.

But people still need people.

Real connection. Real conversations. Someone who genuinely gives a s**t about whether you succeed.

And I don’t think that’s going out of fashion anytime soon. 💙

Much love ~Liv AKA a PT/Group Fitness Instructor/Coach since way back when it was all done with paper and pen 🤣

One of the hardest parts about not being able to train properly right now is knowing how hard I’ve worked to build my muscle — and not wanting to lose it. 💪

But healing has to come first.

So while my training is taking a back seat, I’m focusing on the things I can control:

• Eating around maintenance calories rather than unnecessarily dieting
• Keeping my protein intake high to help preserve muscle mass
• Moving my body when and how I comfortably can
• Eating plenty of nutritious foods to support recovery
• RESTING — because sometimes doing less is exactly what the body needs

Will I potentially lose a little strength or muscle while I’m unable to train normally? Maybe.

But muscle memory is a wonderful thing, and there will be plenty of time to rebuild when my body is ready.

Right now, the goal isn’t to get leaner, push harder or prove anything.

The goal is to heal and get some answers.

Sometimes looking after your body means pushing it.

And sometimes it means giving it permission to rest. 💙

For now it's rest time

~Liv.🩷

STOP COMPARING YOUR CALORIES TO SOMEONE ELSE’S 🍽️

Someone else’s calorie target tells you very little about what your calorie target should be.
There are so many things that determine how much energy your body needs:

• S*x
• Height
• Body weight
• Age
• Muscle mass
• Activity levels
• Daily steps and general movement
• Training frequency and intensity
• Sleep and recovery
• Stress
• Individual differences in energy expenditure

Being a smaller person, my calories in a deficit will more than likely be lower than someone who is 10–15 kg heavier than me.
But body weight and height don't tell the whole story either.
Someone could be roughly the same height and weight as me but have never strength trained and carry considerably less muscle mass.
Our calorie requirements still wouldn't necessarily be the same.
I've spent years strength training and building muscle, I train regularly and I'm generally active. That combination means my energy requirements may be higher than someone of the same height and weight who carries less lean mass and is less active.
So when you see someone online saying:
"I'm losing weight eating 2,200 calories!"
Great! That might be exactly right for THEIR body.
It doesn't mean 2,200 calories is right for yours.
And eating fewer calories than someone else doesn't automatically mean you're "not eating enough" either.
The question isn't:
"How many calories is she eating?"
It's:
"How much energy does MY body need to maintain my weight, support my training and lifestyle, and create an appropriate deficit for MY goal?"
Your calories should be based on you.
Not your friend.
Not an influencer.
Not the woman beside you at the gym.
Nutrition is individual. ❤️

Also how good does my Chicken, Leek & Filo pie I made tonight look?

~Coach Liv

I feel like I’ve been bleating on about this for YEARS… 😂
But finally, more and more women are starting to understand just how important strength training is as we move through perimenopause, menopause and beyond.

And this isn’t about trying to look younger.
It’s about being able to LIVE well as we get older.
As oestrogen declines through menopause, we become more vulnerable to losing bone density, muscle mass and strength. And those things matter far more than just what we see in the mirror.

Strength training helps us:
💙 Maintain and build muscle
💙 Support and improve bone strength
💙 Maintain balance, coordination and stability
💙 Reduce our risk of falls and frailty as we age
💙 Support metabolic health and insulin sensitivity
💙 Maintain our independence
💙 Keep doing the things we love for as long as possible

And then there’s one of the simplest forms of movement available to almost all of us:

WALKING.
Walk regularly.
Lift weights consistently.
Eat enough protein.
Fuel your body well.
Recover and sleep as well as life allows.

It really doesn't need to be complicated.
You don’t have to smash yourself in the gym six days a week. You don't have to train like an athlete.

But you do need to challenge your muscles.
Because the goal isn't just to live longer.
The goal is to increase our HEALTHSPAN — the number of those years we can spend strong, capable, mobile and independent.

I want to be able to carry my groceries, get myself off the floor, climb stairs, travel, walk the beach, lift things and live my life without needing someone else to do everything for me.
So yes… I will probably continue bleating on about strength training. 😂
Because women deserve to know just how powerful it can be.

Lift weights. Walk often. Build a body that will carry you through the rest of your life. 💙

~Coach Liv

Different seasons call for different things. 💙

Different ways of training.
Different ways of eating.
Different ways of living.

Some seasons you feel amazing. You’re strong, motivated, training hard and everything seems to fall into place.
Other seasons, life gets in the way.
You get busy.
You get sick.
Health issues pop up.
Family needs you.
Stress is higher.
Your body simply isn’t capable of what it was a few weeks or months ago.

And that’s okay.
We work with what we’ve got on the day.
Maybe today that means lifting heavy and pushing yourself.
Maybe it means lighter weights, resistance bands, walking, mobility or simply moving your body in a way that feels good.

You don’t have to keep trying to get back to the person you were in another season.
Build the person you are now.

Keep moving. Keep adapting. Keep looking after yourself.

Future you will thank you for the effort you put in now 🩵