Charne Wiggins - Certified Personal Trainer

Fat loss isn’t about starving yourself. 💛

Get the basics right:
✅ Calorie deficit
✅ Enough protein
✅ Carbs for energy
✅ Healthy fats

The goal is to lose fat, keep muscle and still feel strong.

Simple works. Consistency works better. 💪

YOU DON’T NEED MORE MOTIVATION.
YOU NEED A ROUTINE.

Motivation comes and goes.

Some days you’ll feel ready to train.
Some days you won’t.

The people who stay consistent don’t rely on motivation — they make training part of their week.

Start simple:

✔️ Choose your training days
✔️ Put them in your calendar
✔️ Keep the plan realistic
✔️ Don’t try to do everything at once
✔️ If you miss a session, get back to it the next day

You don’t need to be perfect.

You just need to keep showing up.

Consistency is what gets results. 💛

5 compound movements every woman should do 👇

If you want to build strength, support muscle, improve bone health, and feel more capable in everyday life, these are a great place to start:

✔️ Bench press
✔️ Back squat
✔️ Bent-over row
✔️ Strict press
✔️ Barbell deadlift

You do not need to overcomplicate training.
Master the basics, stay consistent, and get stronger over time.

Strong, capable, and confident — that’s the goal. 💛

Which one is your favourite?

No gym? No problem. 👏

Save this 20-minute weekend workout for when you want to move but don’t feel like doing anything complicated.

40 sec work
20 sec rest
4 rounds
60 sec rest between rounds

You don’t need a perfect workout. You just need to keep showing up. 💛

Save it for the weekend and tag me if you give it a go.

You don’t need to have it all figured out before you begin.

You just need to take the first step.

Progress comes from showing up, adjusting, learning and carrying on — even when you don’t feel completely ready.

Start where you are. Build from there. 💛

IF YOUR BODY FEELS DIFFERENT LATELY,
YOUR TRAINING SHOULD REFLECT THAT.

Women over 40 don’t need endless workouts.

They need the right training.

Think:

• strength to support muscle and bone
• short, hard intervals to build fitness
• enough protein to support recovery
• daily movement
• proper rest

You do not always need to train more.

You need to train smarter, with purpose, and in a way that supports your body now.

Strong now. Strong later.