CG Strength & Fitness

CG Strength & Fitness Run Leader (England Athletics LiRF)
A Good Guide at

Personal trainer, helping women get strong & fit in midlife & beyond.
1:1 coaching & group training at Northern Fitness Gym and for the Womens Heath Hub at North Light Physio.

It’s hard isn’t, knowing where to start 🤯 Especially in this maze of information/misinformation of social media 😮‍💨 Stre...
23/09/2026

It’s hard isn’t, knowing where to start 🤯
Especially in this maze of information/misinformation of social media 😮‍💨

Strength training is simple.
There’s no fancy, optimal routine or exercises.
Getting started boils down to 3 things:
• start where you’re at
• with the resources available to you
• consistency

The Empower Plan gives you just that:
• we discuss your start point
• you have a plan to follow with demo videos
• using the time and equipment you have available
• train at home or in a gym, at a time to suit you
• you have accountability & support
• you’re in a community of like minded women
• you’ll see & feel the progress in your everyday life

As these testimonies show, doing the basics and doing them well is the key to developing your strength.


If you’re feeling like you’re doing more and more and seeing nothing in return.If you’re doing “junk” exercises - variat...
16/09/2026

If you’re feeling like you’re doing more and more and seeing nothing in return.

If you’re doing “junk” exercises - variations of the same movement pattern in the same workout.

If you’re feeling tired from your training and not energised like you expected to.

If you’ve been expecting to get stronger but have been using the same weights for months…

…then your workout plan might not be giving you what you need.

Need help with a training plan, get in touch 🤍

15/09/2026

On work experience In 1994, that was my first time under a leg press 😮

Safe to say it stuck with me, albeit taking a very varied career path to get here 😆

What did you do for your work experience?
Are you where you thought you’d be now?

The Empower Plan is a personalised online strength training programme. Whether you’re doing this for the first time to b...
14/09/2026

The Empower Plan is a personalised online strength training programme. Whether you’re doing this for the first time to become stronger, or if you’re training for an upcoming event like your first 5k or 50k race, your plan is totally focused on you and your goals.

To begin, we’ll discuss your goals, where your start point is and what your life looks like week to week.
Strength training needs to fit into your life & be enjoyable, not a burden & something that you dread.

You’ll have a clear online training programme to follow in an app, with videos and instructions for each exercise. You’ll receive feedback and weekly check ins to support you every step of the way.

You can workout at home or in a gym.
This isn’t a cookie cutter, generic plan fed to the masses! This is a self led personal training plan, tailored to the equipment available to you.

You’ve read what some of our members are saying here but you probably have loads of questions, so if you’re curious, head to the bio and click on the link to the plan programme & pricing, or drop me a message to chat 🙌



07/09/2026

September is here and you might have found yourself starting a new fitness regime or thinking about it.

Before you go any further, spend 2 mins learning how you can set yourself up for success, creating a successful and sustainable habit that you enjoy 🤍


04/09/2026

Where are my gals who grew rapping along to Betty Boo in the 90’s?
This one is for you 🤍

Cardio: your heart needs love, and for the hard/long sessions you need to fuel those to get the best out of them!

Strength: following a well structured programme that focuses on progression, tailored to your body & your goals. Keeping you strong for life.

Ditch random workouts: copying someone else’s exercises from instagram will keep you going for a while, but you won’t see results.

Unfollow: don’t be fooled by accounts that say you must be smashing it every day. We need rest days to rebuild! So the ones that make you feel like s**t, dump those into your unfollow list.

Training for life: we want a strong, resilient body, capable of doing anything you put your mind to!

We often joke about it with our girlfriends don’t we?! I can’t jump, skip, run, get on the trampoline with the kids…So y...
25/08/2026

We often joke about it with our girlfriends don’t we?!
I can’t jump, skip, run, get on the trampoline with the kids…
So yeah it’s common, but we shouldn’t just accept that “oh it happens - it’s my age” blah, blah 😑

We seem to have become conditioned into believing this is a normal part of being a woman.

We know that changes during & post pregnancy are a common cause, but did you know that 49% of women who haven’t had children also report a loss of bladder control!

Leaking urine during exercise, known as stress urinary incontinence, occurs when pressure inside your abdomen increases faster than your pelvic floor muscles can respond. Activities such as running, jumping, lifting weights, coughing, and sneezing can all create sudden changes in pressure that may lead to leakage.

Pregnancy, childbirth, falling oestrogen levels in peri/post menopause have an effect on bladder control.

But leaking doesn’t automatically mean your pelvic floor is weak.
It can be under active (weak), or overactive and tight. Sometimes it’s the contracting and coordination of the pelvic floor that isn’t optimal.

So if this is happening to you, you don’t have to put up with it, be embarrassed, or make a joke out of it.

Yes, there are some amazing products out there for running (NIXI Body body underwear is 👌, I use their “Sarah” ones on long runs) but if you’re having significant issues, consulting your GP or a Pelvic Heath Physio and having an assessment could help you too!

I know two local female physio’s who specialise in pelvic health. They’ll asses and prescribe the correct treatment for you.
Drop me a message if you would like contact deets 🤍

23/08/2026

Start your September with strength work!

📍 Class Locations & Details📍

• Monday - Women’s Strength Class.
Strength training for those new or returning to weights.
North Light Physio, Armitage Bridge.

• Thursday - Core & Mobility*
Northern Fitness Gym (gym members)

• Sunday - The Sunday Sessions.
Women’s Strength & cardio.
Northern Fitness Gym (open to non gym members).

See links in bio to book.

*Core & Mobility, members book via Spond

Address

Meltham

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm

Telephone

+447921237638

Website

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