Know Your Strength Fitness

No one prepares you for this part…

The part where your body changes so quickly.
The part where you feel bigger, heavier and unfamiliar in your own skin and the guilt that comes with not loving every second.

But here’s the truth…

Your body is not “just gaining weight”

It’s building
It’s adapting
It’s creating life

You can struggle with the changes AND still be grateful at the same time. Both are valid!

Even on the days you don’t feel comfortable in your skin…
Your body is doing something incredible.

Be kind to yourself through it 💙

Maya is only 12 and already showing the mindset and work ethic of a serious athlete. She plays netball competitively, runs in her spare time, and is always looking for ways to stay active and improve.

Alongside her netball training, Maya comes in once a week to build strength that supports her performance on court. Recently, we’ve also been tailoring her sessions with HYROX-style elements to match her interests and challenge her in new ways.

Her attitude is incredible she turns up ready to work, pushes herself every session, and takes everything in her stride. She’s an absolute machine and it’s exciting to watch her grow stronger, more confident, and more capable every week.

Destined to be an incredible athlete, and this is only the beginning 💪

Rhona Carmichael

Client appreciation post 💙

Maya is only 12 and already showing the mindset and work ethic of a serious athlete. She plays netball competitively, runs in her spare time, and is always looking for ways to stay active and improve.

Alongside her netball training, Maya comes in once a week to build strength that supports her performance on court. Recently, we’ve also been tailoring her sessions with HYROX-style elements to match her interests and challenge her in new ways.

Her attitude is incredible she turns up ready to work, pushes herself every session, and takes everything in her stride. She’s an absolute machine and it’s exciting to watch her grow stronger, more confident, and more capable every week.

Destined to be an incredible athlete, and this is only the beginning 💪

Tonight in Adapting Strength we talked about menopause, mental health & being heard.

We spoke about how some doctors may lack menopause-specific training, which can sadly lead to women being dismissed or told hormone checks aren’t necessary.

One key takeaway 👉 asking to be referred to a mental health nurse can be a really positive step towards getting support, being listened to, and finding answers.

We also opened up about anxiety, peri/menopause, and how these changes can deeply affect mental health — and how even those closest to us can sometimes label us as dramatic or overreactive, instead of simply asking:
“Are you okay?”

You’re not imagining it.

You’re not unreasonable.

And you deserve to be supported 💙

DM for info to join us in February

How to Stay on Track at Christmas (While Still Enjoying It!)

Because you can make progress and enjoy the festivities without throwing all of your progress in the bin!😌💜

💙 Don’t aim for perfection — aim for balance.
Christmas isn’t the time for restriction. Focus on staying consistent most of the time, not all of the time. I tell my clients not to track on Christmas/Boxing Day and New Years eve and New Years Day. The rest we go to maintenance calories to allow more treats than usual thay keeps us accountable without going too overboard.

💙 Keep your non-negotiables.
Pick 1–3 simple habits you’ll stick to no matter what (e.g., daily walk, water intake, protein with meals). These keep you grounded without feeling overwhelming.

💙 Fill your plate with colour + protein first.
Then enjoy the festive extras. This naturally helps you stay satisfied and reduces overeating without you even trying.

💙 Plan ahead for events.
If you know you’ve got a big meal or night out, choose balanced meals earlier in the day. Not to “earn” food — just to feel good. Checking out the menu beforehand helps you to plan ahead too!

💙 Slow down & savour your favourites.
Mindful eating lets you enjoy the foods you love without the “I’ve ruined it now” spiral.

💙 Don’t skip movement — just simplify it.
Shorter workouts, home sessions, or a 20-minute walk still count. Something is always better than nothing.

💙 Drop the guilt.
One meal or one week won’t undo your progress. What matters is what you do consistently, not occasionally.

Enjoy this time with your favourites and be in the moment. Enjoy the foods, drinks and festivities because life's for living. Make good choices when you can and most importantly enjoy every minute 💙