Project Me

If you only have 35 minutes to train, you can still make it worthwhile.
Firstly, step away from scrolling through all the cat videos on social media.
Then pick two multi joint movements that complement each other well in terms of muscles worked and inter-set recovery.
Warm up to a sensible but challenging work weight for five reps on the first exercise and perform higher reps on the second. Back squats and any kind of row work really well together.
Then complete as many sets of this combo as you can in the time you have, resting as you need to.
Finally, feel really good about yourself because you got off your butt and got a training session done!
And if all of this is making your head spin, hire a coach who can teach you cool lifting stuff 💪.

I try to be good at what I do.
I put my clients at the heart of everything.
I’m not great at taking praise or compliments, especially since it seems second nature to work the way I do.
But it’s so lovely to hear this kind of feedback.
This is all you want as a coach; to know someone feels welcomed and heard.

Menopause and hair growth/loss: discuss…

The devil is not in the detail when it comes to making progress with your fat loss, health and strength goal.
On the contrary, the beauty is in the basics.
These five habits, practiced consistently will bring you success and help you keep it.
Why? Because they become who you are, not just what you do.
1. Train with intention. Keep data from your sessions. Never get comfortable.
2. Get interested in prepping cooking and eating good food.
3. Track your food to educate yourself about portion size, calories, protein and fibre.
4. Make an effort to move as much as you can; at least 7,500 steps a day.
5. Keep alcohol for special occasions, not just days with a “y” in them!

I get it. You’re too busy to spend hours in the gym, lifting weights.
The good news is, you don’t have to.
Let me introduce you to supersets.
This is a way of combining a lower and upper body movement so that while you work one, the other recovers and vice versa.
Training this way enables you to lift a lot of weight in a short space of time.
The supersets shown here are:
A1 Romanian deadlift 3x12.
A2 Dumbbell shoulder press 3 x10
Complete three sets of this then move onto:
B1 Goblet reverse lunge 3x10 each leg
B2 Dumbbell bent over row. You will also complete this for three sets.
This is actually taken from a current programme here at Project Me.
Most people complete this in well under 45 minutes and can leave the gym, safe in the knowledge that they’ve fitted their training into their busy lives and maximised results.
If you like the idea of this, drop me a message and I’ll tell you more.

If I ever say it, just come round here. 62 Compass Industrial Park, Speke. Do your worst!

There’s good news and bad news when it comes to bones.
Once your bone density- how much tissue you have packed into your bones - deteriorates, it is quite difficult to reverse it.
And this is a natural process that starts in your mid 30s.
The good news is, there are things you can do to arrest the decline and help keep your bones springy and dense.
Bone is being constantly broken down, absorbed and remodelled.
As we age, that breaking down can happen faster than the formation of new bone.
Weight training is so vital because it stresses your bones which helps cue cells called osteocytes to build more bone.
So it’s literally vital that you do it for your health.
Weak bone can have very dire consequences for women, particularly later in life.
In addition to lifting weights, there are also steps you can take with your nutrition to help keep bones strong and dense.
Building a diet prioritising protein, vitamin d, calcium, healthy fats, colourful fruit and vegetables and fibre can all help bombproof your bones.

A well rounded strength training programme should include a hip hinge movement, a knee flexion movement, an upper body pull movement and an upper body push movement.
If you’re interested in barbell strength training but that all sounds like double Dutch to you, drop me a message so I can help translate!
Then we can get you started on the best thing you will ever do for your body and mind.

These two pictures were taken 10 years apart.
They show I’m still
here. Still doing it.
Doing when I feel like it. Doing it when I don’t.
Still reaping the rewards either way.
I recently went to the doctor for a health check.
Cholesterol good ✅
Blood glucose good ✅
BMI good ✅
Blood pressure good ✅
Risk of a stroke or heart attack in the next 10 years. Apparently a score of 10 is good. Mine was 5 👏
All of a sudden I’m at an age when I need to worry about these things .
Strength training helps me worry less.

Project Me: building strength in older women since 2016.
Interested in changing your body shape, finding out what you’re really capable of achieving in the gym and generally becoming even more awesome?
Send me a message and join our movement!