Ultimate Fitness

Happy International Women’s Day to all the incredible women who own their accomplishments and celebrate their achievements today!💖

Are you women over 40? If you aren’t aware of hormones and how it affects your body, also how strength training helps to balance it, then this post is for you 🫵

Hormonal balance is deeply connected to muscle mass.
After age 30, women naturally begin losing muscle tissue each decade if they do not strength train.
Less muscle = reduced insulin sensitivity, slower metabolism, and greater fat storage.

Research consistently shows that resistance training:
• Improves insulin sensitivity
• Reduces visceral fat
• Preserves bone density
• Improves mood and stress regulation
• Supports metabolic health during perimenopause and menopause

Cardio has benefits.
But muscle is your metabolic organ.
For women 35+, strength training is not optional — it’s protective.

Aim for:
2–4 sessions per week
Progressive overload
Adequate protein intake
Proper recovery

Save this if you’re training for long-term hormonal health.

Super proud of and for their amazing performance. 🙌

Their last competition with 16kg LC was in 2022 in UKC and it’s their come back after 4 yrs in 2026. This is ADA’s first international competition as well.

It was a tough battle for both of them and they gave their best in the platform. I’m super proud of them 🔥

Good job ladies.. 💪👏

🌿𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲: 𝐒𝐭𝐚𝐫𝐭 𝐒𝐦𝐚𝐥𝐥 — 𝐈𝐭 𝐀𝐥𝐥 𝐀𝐝𝐝𝐬 𝐔𝐩

So many people ask me, “Where do I even start?”
Or they wait for the perfect routine, perfect diet, perfect timing…
and end up not starting at all.

Here’s the truth:
You don’t need perfect. You just need consistent.

✨ Move your body for 10 minutes.
✨ Add one serving of veggies to your plate.
✨ Drink more water.
✨ Go for that short walk instead of scrolling.
That’s it.

Tiny steps repeated over time become powerful changes. 💪
Exercise and nutrition don’t have to be complicated —
they just need your gentle consistency.
So start small.
Start today.
And keep showing up for you. 🌸

💭 If you’ve been wanting to start but don’t know how or where,
or if you’ve already built a routine but feel ready to level up,
maybe it’s time to stop overthinking and start with a little guidance.

Let’s find what works for your body and lifestyle — together.

✨ Sign up for Personal Training, and take that first small step that changes everything.

🌿 Wellness Wednesday With Anu- Strength Training & Hormones — My Story

Recently, my periods got heavier and longer than usual (15 days which isn’t normal)
My gynaecologist said it’s quite common after 40 — hormones shifting, bodies changing, all that fun stuff 😅

When I asked, “But I train regularly… shouldn’t that help?”
She said, “We don’t really know — but keep doing your strength training.”

That stuck with me. Because even when our hormones feel unpredictable, we can still support our bodies through movement that builds strength, steadiness, and balance. 💪
Strength training isn’t just for muscles — it’s for mood, energy, and hormone health too.

Have you noticed any changes in your cycle or energy lately?
Would love to hear how you’re navigating it. 💕

DM me “STRONG” if you’d like to learn how to train with your body — not against it. Let’s get through this phase together.

Let’s talk about something that’s often overlooked but incredibly powerful: Zone 2 Training.

🧠 It’s low-intensity, steady-state cardio that keeps your heart rate in a specific zone – typically where you can still hold a conversation, but you’re definitely working.

💡 Think:

→ A brisk walk
→ Light jog
→ Easy cycling
→ Long, chill kettlebell flows
→ Even mobility circuits that get your heart gently pumping
Why does it matter?

✅ Boosts aerobic capacity
✅ Supports fat metabolism
✅ Builds cardiovascular health
✅ Improves recovery and energy
✅ Feeds your mitochondria – your energy powerhouses!

🧘🏽‍♀️ It’s not about crushing yourself every session. Zone 2 is where the magic of longevity happens.

💬 Want to try it? Here’s how to know you’re in Zone 2:
👉🏽 You can talk but not sing
👉🏽 You’re at ~60–70% of your max heart rate
👉🏽 You finish feeling refreshed, not exhausted

I’ve been incorporating it into my own training, especially after intense strength or kettlebell days — and I’m loving the balance it’s bringing. 🌿

Have you tried Zone 2 before? Let me know ⬇️ or save this post for your next recovery day!

If you aren’t following me on Wednesdays you are missing out something that benefits you. See you next Wednesday 👋

🌙 Let’s talk about sleep — the kind that feels impossible after 40.

I’ve struggled with insomnia for the past 2 years. I tried everything — sleep routines, herbal teas, meditation... some helped a little, but nothing really worked long-term. Eventually, I reached out to a medical professional and began therapy. That decision changed everything.

That’s why I’m sharing this today — not as a quick fix, but as someone who’s been there and knows how exhausting sleepless nights can be.

In today’s , I’m breaking down:
✔️ Why sleep becomes harder in our 40s
✔️ What research says about hormones and sleep
✔️ Small habits that can make a real difference
✔️ How movement and exercise have supported my own healing

✨ If you’ve been struggling in silence — please know you’re not alone. Prioritising sleep isn’t selfish; it’s essential. Healing is possible, and it’s okay to ask for help.

💬 Swipe through to learn more — and drop a 🌙 if this resonates with you or someone you love.

See you all next Wednesday!👋

𝐖𝐞𝐥𝐜𝐨𝐦𝐞 (𝐛𝐚𝐜𝐤) 𝐭𝐨 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲𝐬 𝐰𝐢𝐭𝐡 𝐀𝐧𝐮! 🌿

Some of you might remember — this isn’t new.
I used to share wellness tips every Wednesday, and it’s time to bring it back.

This weekly ritual is returning, refreshed and more intentional than ever. 💛

Every Wednesday, I’ll be sharing a bite-sized dose of real, relatable wellness.

From training tips for women, to mobility hacks, to yoga flows for your cycle — this is your midweek reminder to check in, not check out.

Whether you’re lifting kettlebells, flowing on your mat, or trying to balance fitness with life, these posts are here to support you.

🧠 What to expect each week?
✨ Hormone-friendly workout strategies
✨ Mindful movement & mobility tips
✨ Strength & recovery insights
✨ Personal stories from my journey as a trainer
✨ Tools to help you feel better, not just look better

🔖 Hit save so you never miss your weekly check-in.
💬 And if you’ve been here since the original series — I see you, and I’m so glad you’re still here.
Tell me in the comments — what’s one thing you’d love to learn more about in your wellness journey?