The Secret? How I gained the muscle above in the past 6 months? It’s a lot simpler than you think. Easy no, quick no - commitment and patience play a huge part in wanting to make lasting changes to your physique.

Be consistent, apply progressive overload and fuel your body properly. What does all of this mean in real terms?

Sporadic sessions can work for fitness maintenance or working out for mental clarity and balance, but if your goal is to get stronger and increase muscle mass you have to commit to consistency. 3 sessions a week (more if time allows, but changes can be made with x3 weekly workouts) with a structured plan - which often means the same movements or exercises. Variety in workouts can keep things fun and interesting if you struggle with motivation to stick to exercise, but if you have specific goals then changing things up every week probably won’t help you reach them.

I keep track of the weights I lift, and if I’m not really having to dig deep to get the last 2-3 reps done then I know its time to increase resistance. If the new weight feels challenging then maybe its fewer reps or drop sets at first, but over time, and with consistency (yeah sorry it really does make a huge difference 🙊) I can continue to increase the amount I work with.

Fuelling properly for me means eating enough. Honestly speaking that’s a tricky one for me mentally having recovered from an ED which thrived on restriction - but being able to push during sessions and help my muscles repair post workout means eating to nourish my body, not deprive it.

If you want help or support with any of this, drop me a DM. I can’t lie, turning 45 in 2 months and feeling stronger than ever is pretty cool - and I’d love to help you feel that way too 💪🏼

#londonpersonaltrainer #londonpersonaltraining #fitnessover40 #fitnessover45 #over40andfit #ealingpersonaltrainer #ealingpersonaltraining #femalefitnesscoach #weightliftingforwomen

May was always going to be a tough one. For me it has always and will always be synonymous with my sisters’ Birthday. Growing up we always got excited for May (her Birthday) and August (my Birthday). We’d always be at each others’ parties and my wonderful Mum made sure neither of us was left out on the others’ special day and we’d get a gift too. Happy happy memories I’ll always carry with me, and I guess May will be the time they now always come back up. It still is the small things like this that get me - part of the journey of loss.
This month for me was therefore about finding joy in small things - spin bikes, back to boxing, a brand new tattoo, Bobby turning 2, beautiful things blooming in my garden, the gang reunited for Kylie and of COURSE Labubus 🙊 Told you it was finding joy in the small things 😉

#dealingwithloss #londonpersonaltrainer #girlswhobox #romanianrescuedogs #rommierescuedog #labubuhaveaseat #dealingwithgrief #over40andfit #over40women #maydump

Happy #nationalrescuedogday to my Rommie Rescue Bobby 🥰

I’m so proud of the journey we’ve been on together and the bond we have now - and seeing him relaxed and having fun after arriving with us a shaking, anxious, nervous wreck is just amazing.

Getting a dog is a life changing and lifelong commitment and is taken far too lightly by some which is how dogs end up in shelters and rescues. Getting a rescue dog (especially a foreign rescue) is an even bigger life change and commitment and I’d be lying if I said it hasn’t been difficult, frustrating and a huge sacrifice on a lot of levels. But is it worth it? A thousand times over.

We saved his life and we’ve changed his life, and he’s changed mine more than I even thought possible. If you’re thinking about getting a dog - please consider a Rescue. Do your research and go into it knowing what a huge commitment it is - but don’t write off Rescues as you won’t get a cute or well behaved dog. There are some incredible dogs stuck in pounds, shelters and still roaming the streets that deserve love as much as any pedigree pup - and whilst they might have their quirks, trust me they will always, always be grateful you gave them a second chance.

@thepackprojectuk thank you for all you do to rescue so many incredible dogs from the horrors in Romania and thank you for matching us with my bestest Bobby 🩷🐾🩷

Thank you also to @pawsitive_tribe for being a huge support system to him here in the UK and for all these amazing photos that show what a sweet and silly boy he is 🥰

#rescuedogsofinstagram #rescuedogfromromania #rescuedogsarethebest #romanianrescuedog #rommierescue #thepackprojectuk #rommiedog #rommiedogsuk #rescuedogsoflondon