ATD Coaching

If you want to LOSE BODY FAT, you need to consistently eat fewer calories than your body uses — a CALORIE DEFICIT.

❣️You can eat the healthiest diet in the world, but if you’re not eating in a calorie deficit you will not lose weight.

Your maintenance calories are roughly what your body needs to maintain your weight. Eat below maintenance consistently and, over time, you’ll lose weight.

A lot of people aren’t aware of how many calories different foods contain, which is where tracking can be a useful learning tool. 📱⚖️

It’s not 100% accurate, BUT it can be more informative than eyeballing portions, especially when you’re learning what different foods and portion sizes actually contain.

Take these walnuts 👇

LEFT: 15g = 106 calories
RIGHT: 30g = 213 calories

They don’t look that different, but that’s a 106 calorie difference — and a few 100 extra calories across a day soon add up and can take you out of your calorie deficit!

This is worth being aware of when dieting because foods high in healthy fats can also be very calorie-dense:

🥑 Avocado
🥜 Nuts
🌱 Seeds
🫒 Oils
🍫 Dark chocolate

For reference:

Fat = 9 calories/g
Carbs = 4 calories/g
Protein = 4 calories/g
Alcohol = 7 calories/g

💫 If you’ve never tracked your food and are trying to lose body fat, give it a go for a while. You don’t have to track forever — it can simply help you understand your portions and where your calories are coming from.

And remember, it’s not just about calories.

A good quality diet, plenty of fruit & veg, adequate protein, fiber and regular resistance training can all help you maintain muscle while losing body fat. 💪

The goal isn’t just to make the scales go down — it’s to lose body fat while preserving as much muscle as possible.

Just some food for thought 💭

Daves Gym

Lemon Baked Oats 🍋

Basically a lemony oaty cake for breakfast! 😋

A really easy one to prep for breakfasts (or a snack!).

Swipe for ingredients and method. 👉🏼

Makes 6 portions.
Cals: 259
Protein: 22g
Fiber: 3.6g

Get it made for breakfast prep this week and start September strong! 💪🏼

I suggest reheating for 30 seconds in the microwave, and serve with 100g skyr or Greek yoghurt for added protein and some fruit for added fiber/vitamins. Also great as a pre-workout snack… carbs to fuel a good session! 😜💪🏼

💾 Save and let me know if you make it!

Daves Gym

The most beautiful coastal hike in Anglesey 🌊

📍 Camaes Bay Extended Circular

Be warned though… this is not a flat hike, there’s lots of ups and downs!

But the views are worth it! 🤩

Route on AllTrails

That stubborn weight around your middle?

There can be a physiological reason for it.

During perimenopause and menopause, hormonal changes can affect:

→ Where your body stores fat
→ Muscle mass
→ Appetite
→ Blood sugar regulation
→ Sleep & recovery

And there’s another piece of the puzzle…

We naturally start to lose muscle as we age if we don’t actively work to maintain it.

Less muscle can mean your body uses fewer calories at rest.

Then add:

• Less everyday movement
• Poorer sleep
• Higher stress
• Busy lifestyles
• Hormonal changes

…and suddenly your old “eat less, exercise more” strategy doesn’t feel so effective.

But here’s the GOOD NEWS:

Midlife is NOT a metabolic cliff edge.

Your body isn’t broken.

Your strategy may simply need to change.

Instead of asking:

❌ “How can I get my old body back?”

Try asking:

‘What does my body need from me now?”

✅ More nutrients (protein, fiber, whole foods)
✅ More strength
✅ More recovery
✅ More consistency

You don’t need to fight your changing body.

You need to learn how to support it. 💜

Save this for the days when you need the reminder. And get in touch if you need support with strength training, nutrition and lifestyle change to help you feel your best again!

Fi
X

Daves Gym

It’s time to start doing the things you really love, to try the thing you keep putting off, say no to the things that you don’t want to do, prioritise your health, happiness and become the strongest you’ve ever been.

Not perfection.
Not a punishing exercise regime.
Not another restrictive diet.

Just the foundations that help us feel strong, energised, healthy and well through our 40s, 50s and beyond.

And because I know I won’t have thought of everything…

👇 What would you add to this list?

What’s one thing you think women over 40 should prioritise for their health that isn’t here?

I’d love to hear your thoughts — add your pillar in the comments. 💜

Daves Gym

This is a sign to book a day off work, grab your bestie and go for a hike, before summer ends! 😜⛰️☀️🥾

Our 4th time doing this one… it’s a favourite! And we’ve decided it’s going to be a yearly tradition. 🍻

📍 Blencathra via Sharp Edge
Lake District

Route on AllTrails

Have you ever reached the point where you know something has to change… but you have absolutely no idea where to start?

It can feel overwhelming. You know your current habits aren’t serving you, but taking that first step feels daunting, especially if you’ve tried before or your confidence has taken a knock.

The truth is, you don’t need to have it all figured out. You just need somewhere to begin.

If you’re ready to prioritise your health, get stronger, build healthier habits and feel more like yourself again—but you’re not sure what the first step looks like—I’d love to help.

Send me a message or comment START below, and let’s chat about how we can get you moving in the right direction.

Fi 💜

Personal Training Daves Gym Northwich
Availability to start in August 💫

Ever wondered what your hormones are actually doing? 👀

When we think about menopause, we often hear about oestrogen.

But there are three key hormones that play important roles throughout your body:

✨ Estradiol
✨ Progesterone
✨ Testosterone

These hormones don’t just affect your periods or hot flushes. They influence your brain, bones, muscles, heart, blood pressure, sleep, mood, energy, sexual health and so much more.

Hormones are your body’s chemical messengers, influencing almost every aspect of your health and wellbeing.

So what does each hormone actually do? 🤔

➡️ Swipe through these three posters from Dr Louise Newson Newson Education for an easy-to-understand overview of how each hormone supports different parts of the body.

Understanding your hormones is the first step towards making informed decisions about your health and having confident conversations around your hormone care during peri/menopause with your healthcare provider.

💜 Save this post for later and share it with someone who’d find it helpful.

WomensHealth MenopauseSupport HealthyAgeing