Womens online fitness coaching advice

When people want to lose weight, the first thing they usually look at is what they're eating. "I need a better meal plan." "I need more willpower." "I need to cut out chocolate." But often, the problem isn't the foods themselves. It's the habits you've built around them. Most of us don't spend all day consciously deciding to eat. We run on autopilot, repeating the same behaviours day after day without even thinking about them. The good news? Habits can be changed. The habits

Have you ever told yourself... "I'll start on Monday." "I'll go to the gym when I feel more motivated." "I'll eat healthier once work calms down." If so, you're not alone. Most people believe motivation is what separates those who achieve their goals from those who don't. But after coaching hundreds of women over the years, I can confidently say that's rarely the case. The people who stay consistent aren't necessarily more motivated than everyone else. They've simply created

It's Never Really About the Weather Right now it's too hot. It's too humid. You're sweating before you've even left the house. The gym feels unbearable. Going for a walk sounds like torture. Fast forward six months... It's freezing. It's dark. The rain is miserable. You'd rather stay under the blanket than go to the gym. Different season. Exactly the same outcome. The weather changed. Your habits didn't. Your Brain Loves Comfort Your brain's job isn't to help you get fitter.

The sun's finally out (well… for the most part), pub gardens are packed, holidays are booked, and with England into the World Cup quarter-finals, there's another excuse to get everyone together for a few drinks. Whether it's a cold pint while watching the football, a glass of rosé in the garden or an Aperol Spritz on holiday (because let's be honest, they just taste better in the sunshine), alcohol becomes a much bigger part of life over summer. One of the questions I get ask

Why Summer Can Make Us Panic If the recent UK heatwave has had you thinking more about your body, you're definitely not the only one. One minute we're wearing hoodies and waterproofs, the next it's 30°C+ and everyone is making the most of the sunshine. Suddenly, you're pulling last year's summer clothes out of the wardrobe only to realise they don't fit quite the same. You throw on a long sleeve top to hide your arms, avoid wearing the crop top sitting in your wardrobe, or re

If you've read my article on Why You're Always Hungry When Dieting, you'll know that hunger is a normal part of fat loss. But that doesn't mean you need to spend all day thinking about food. One of the easiest ways to make dieting feel easier is by understanding the satiety index. What Is The Satiety Index? The satiety index ranks foods based on how filling they are. Some foods keep you satisfied for hours, while others leave you looking for your next snack 30 minutes later.

You've been sticking to your calories, making healthier choices, and seeing some progress. Then suddenly you're thinking about food all day. You're counting down the minutes until your next meal, opening the fridge for no reason, and wondering whether you're doing something wrong. Good news. You're not. Hunger is a normal part of dieting, but understanding why it happens can help you manage it much more effectively. 1. Your Body Doesn't Know You're Dieting for a Holiday Your

With running becoming more popular than ever, this is one of the questions I get asked most often. And I have some good news. Yes, you absolutely can build muscle and run at the same time. You don't have to choose between being the girl who lifts weights and the girl who signs up for a 10k. You can be both. However, if building muscle is your main priority, how you combine the two matters. Why can running sometimes affect muscle growth? Think of your body like your phone batt

Right now, social media is pushing an extreme version of “skinny” harder than ever. With the rise of GLP-1 medications like Ozempic and Mounjaro, alongside celebrity culture, being painfully slim has almost become trendy again. But smaller doesn’t always mean healthier.And it definitely doesn’t always mean happier or more confident. For years, women have been told the goal is to: eat less do more cardio weigh less But losing weight alone doesn’t always create the look most wo

If you’ve ever opened MyFitnessPal and immediately felt overwhelmed… you’re not alone. Tracking macros can seem complicated at first. Numbers everywhere, weighing food, scanning barcodes and trying to figure out what on earth protein, carbs and fats actually mean. But once you understand the basics, it becomes one of the most powerful tools for changing your physique, improving your relationship with food and finally understanding what your body needs. So let’s simplify it. W

A lot of people believe they’re inconsistent because they “lack motivation.” In reality, motivation is unreliable for everyone. Nobody feels motivated all the time — even people who are very disciplined. The difference is that disciplined people still follow through even when they don’t feel like it. Motivation comes and goes Some days you’ll feel: focused driven productive Other days you’ll feel tired, stressed and completely unbothered about your goals. That’s normal. If yo

Walking into the gym can feel intimidating at first. You feel like everyone knows what they’re doing, everyone’s watching you and you somehow look out of place just for existing there. The truth is, almost everyone feels like that in the beginning. Even the people who now look confident and experienced probably started feeling exactly the same. Stop waiting to “feel ready” A lot of women think confidence comes before action. In reality, confidence usually comes from action. Y

One of the biggest mistakes I see women make is assuming that eating healthy automatically means they’ll lose weight. The reality is, you can eat: salads smoothies protein bars nut butters “clean snacks” …and still massively overeat calories without realising. Fat loss isn’t determined by whether a food is labelled as: healthy organic high protein sugar free It comes down to overall calorie intake and consistency over time. Healthy foods still contain calories Foods like: avo

You’re training glutes multiple times per week, doing every exercise you see on TikTok and leaving the gym exhausted… …but your glutes still aren’t growing. Most of the time, it’s not because you need more exercises or more workouts. It’s because the quality of your training isn’t where it needs to be. 1. You’re not training close enough to failure Your glutes need a reason to grow. A lot of women stop sets the second they start burning instead of pushing close to actual fail

You’ve lowered your calories, you’re training hard, you’re hitting your steps… but the scales still aren’t moving. Frustrating, right? This is one of the most common things I hear from women when they first come to me for coaching. The truth is, if you’re genuinely in a calorie deficit for long enough, you will lose weight. But there are a few reasons why it may feel like you’re doing everything right while progress has slowed down. 1. Your weekends are wiping out your weekl