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Transforming body and mind with personalized workouts, nutrition and habit change support.

For years, women have been told to lift light and go high reps to "tone" without getting "bulky." But let’s be real—your muscles don’t tone, they either grow or shrink. And if you’re in perimenopause or beyond, the last thing you want is to lose muscle!

It’s time to shift the mindset: Lift for strength, not just endurance. Heavy lifting helps preserve muscle, boost metabolism, and keep you strong for life! 🏋️‍♀️

If you're after that "toned" look.Try this upper body strength workout & start building real muscle!

🔥 Upper Body Strength Workout (4 sets, 6-8 reps)
🏋️‍♀️ BB Bench Press + Pull-Ups (Slow Eccentric)
🔥 Paused Push-Ups + 30° Chest-Supported DB Row
💪 Eccentric DB Curls + 1 1/4 rep Triceps Pushdowns
⚡Cable Crunches (3x12-15 reps)

Ditch the ‘toning’ myth & start lifting like you mean it! Let's go 💪!

#WomenWhoLift #StrongNotSkinny #PerimenopauseFitness #MuscleMatters #StrengthTraining #GirlsWhoLift #LiftHeavy #FitnessForWomen #SculptedPhysique #GymMotivation #fitover40

For years, women have been told to lift light and go high reps to "tone" without getting "bulky." But let’s be real—your muscles don’t tone, they either grow or shrink. And if you’re in perimenopause or beyond, the last thing you want is to lose muscle!

It’s time to shift the mindset: Lift for strength, not just endurance. Heavy lifting helps preserve muscle, boost metabolism, and keep you strong for life! 🏋️‍♀️

If you're after that "toned" look.Try this upper body strength workout & start building real muscle!

🔥 Upper Body Strength Workout (4 sets, 6-8 reps)
🏋️‍♀️ BB Bench Press + Pull-Ups (Slow Eccentric)
🔥 Paused Push-Ups + 30° Chest-Supported DB Row
💪 Eccentric DB Curls + 1 1/4 rep Triceps Pushdowns
⚡Cable Crunches (3x12-15 reps)

Ditch the ‘toning’ myth & start lifting like you mean it! Let's go 💪!

#WomenWhoLift #StrongNotSkinny #PerimenopauseFitness #MuscleMatters #StrengthTraining #GirlsWhoLift #LiftHeavy #FitnessForWomen #SculptedPhysique #GymMotivation #fitover40

Did you know? 🤔
Most health problems aren’t genetic—they’re habits passed down through generations.

👀 If your family struggles with poor sleep, stress, unhealthy eating patterns or low activity levels, it’s likely a learned behavior, not fate. The good news? You have the power to break the cycle! 💪

🔹 Only 5-10%of diseases are purely genetic.
🔹 Conditions like obesity, Type 2 diabetes, and heart disease are heavily influenced by daily habits.
🔹 Changing your routine = changing your future!

Is it easy? NO. There’s no quick fix or magic solution. But it IS achievable with consistency, small changes, and a commitment to long-term health.

That’s why, in my programs, we focus on behavior and habit change—because sustainable results come from shifting your mindset and daily actions.

Small shifts lead to BIG results!
Start today. 💡 #RewriteYourStory

👉 Tag someone who needs to hear this! 💬

#BreakTheCycle #DidYouKnow #HealthHabits #GenerationalHealth #WellnessJourney #MindsetShift #RewriteYourStory #MondayMotivation #HealthyLiving #HabitChange #SmallChangesBigResults #OwnYourHealth #SustainableResults #NoQuickFix

Did you know? 🤔
Most health problems aren’t genetic—they’re habits passed down through generations.

👀 If your family struggles with poor sleep, stress, unhealthy eating patterns or low activity levels, it’s likely a learned behavior, not fate. The good news? You have the power to break the cycle! 💪

🔹 Only 5-10%of diseases are purely genetic.
🔹 Conditions like obesity, Type 2 diabetes, and heart disease are heavily influenced by daily habits.
🔹 Changing your routine = changing your future!

Is it easy? NO. There’s no quick fix or magic solution. But it IS achievable with consistency, small changes, and a commitment to long-term health.

That’s why, in my programs, we focus on behavior and habit change—because sustainable results come from shifting your mindset and daily actions.

Small shifts lead to BIG results!
Start today. 💡 #RewriteYourStory

👉 Tag someone who needs to hear this! 💬

#BreakTheCycle #DidYouKnow #HealthHabits #GenerationalHealth #WellnessJourney #MindsetShift #RewriteYourStory #MondayMotivation #HealthyLiving #HabitChange #SmallChangesBigResults #OwnYourHealth #SustainableResults #NoQuickFix

💡 Did you know skipping breakfast can make menopause symptoms WORSE? 😳

If you’re running on just coffee ☕ and wishful thinking until noon, your body might be paying the price! Here’s why you NEED a solid breakfast:

⚡ Blood sugar rollercoaster → More cravings, energy crashes, and the sudden urge to eat an entire packet of biscuits at 3 PM 🍪😅
😩 Cortisol chaos → Stress hormones stay high, making you feel more anxious than a WiFi outage during a Netflix binge 📉
💪 Muscle loss = slower metabolism → Menopause naturally reduces muscle mass, but protein at breakfast helps maintain muscle 💪
🧠 Mood swings & brain fog → Balanced meals = balanced hormones = less "Where did I put my phone?!" moments 📱🤦‍♀️

🔥 Better breakfast = better hormones, better energy, better YOU!** 🔥

TRY THESE:**
🥞 Protein pancakes (yes, pancakes can be healthy!)
🍳 Eggs + wholegrain toast
🥤Greek yogurt + flaxseeds + berries
🥣 Overnight oats with chia, protein and berries
🔗See link in bio for free recipe download

#MenopauseNutrition #PerimenopauseHealth #HormoneBalance #ProteinBreakfast #StrongNotStarving #HealthyHabits #MenopauseSupport #MidlifeHealth #MuscleMatters #EatForEnergy #WomenOver40 #BalancedEating #MenopauseWellness

💡 Did you know skipping breakfast can make menopause symptoms WORSE? 😳

If you’re running on just coffee ☕ and wishful thinking until noon, your body might be paying the price! Here’s why you NEED a solid breakfast:

⚡ Blood sugar rollercoaster → More cravings, energy crashes, and the sudden urge to eat an entire packet of biscuits at 3 PM 🍪😅
😩 Cortisol chaos → Stress hormones stay high, making you feel more anxious than a WiFi outage during a Netflix binge 📉
💪 Muscle loss = slower metabolism → Menopause naturally reduces muscle mass, but protein at breakfast helps maintain muscle 💪
🧠 Mood swings & brain fog → Balanced meals = balanced hormones = less "Where did I put my phone?!" moments 📱🤦‍♀️

🔥 Better breakfast = better hormones, better energy, better YOU!** 🔥

TRY THESE:**
🥞 Protein pancakes (yes, pancakes can be healthy!)
🍳 Eggs + wholegrain toast
🥤Greek yogurt + flaxseeds + berries
🥣 Overnight oats with chia, protein and berries
🔗See link in bio for free recipe download

#MenopauseNutrition #PerimenopauseHealth #HormoneBalance #ProteinBreakfast #StrongNotStarving #HealthyHabits #MenopauseSupport #MidlifeHealth #MuscleMatters #EatForEnergy #WomenOver40 #BalancedEating #MenopauseWellness

💪 You’re Training Hard & Eating "Healthy" but Not Seeing Results🚨

You hit the gym 4x a week. You eat "good" food. You should be seeing results... right?

Not necessarily. Here’s why 👇

1️⃣ No Structured Training Plan
Random workouts = random results. If you're not following a progressive program over weeks and months, tracking your lifts, and ensuring you're applying progressive overload, you're just spinning your wheels.

2️⃣ Not Eating for Your Goal
- Want to lose fat? A calorie deficit is non-negotiable. But if you're going YOLO every weekend, those extra calories may wipe out your deficit.
- Want to grow your glutes? You NEED to eat enough. Skipping meals, under-eating, or not getting enough protein, won’t fuel muscle growth—no matter how many hip thrusts you do.

3️⃣ Training for Too Many Goals at Once
Are you trying to build muscle but also doing excessive cardio? Are you aiming for fat loss but not willing to adjust your nutrition? Chasing multiple conflicting goals at once often leads to frustration and lack of progress. Pick a primary goal, structure your training and nutrition around it, and commit!

4️⃣ Ignoring Recovery
Muscle doesn’t grow in the gym—it grows when you rest. Poor sleep, inadequate rest days, or under-recovery (hello, stress + lack of quality nutrition) can stall progress.

5️⃣ Underlying Issues at Play
If you’re feeling tired, wired, bloated, or stuck, deeper factors like stress, poor sleep, gut health, or hormonal imbalances could be the missing piece. Address these first, and everything else falls into place.

✅ Want a structured plan tailored to your goals? I offer one-off custom workout programs to take out the guesswork—see the link in my bio to get started!

#womensfitness #bodyrecomposition #strongnotskinny #progressiveoverload #glutegrowth #musclebuilding #fatloss #strengthtraining #fitnessjourney #fitover30 #nutritionmatters

💪 You’re Training Hard & Eating "Healthy" but Not Seeing Results🚨

You hit the gym 4x a week. You eat "good" food. You should be seeing results... right?

Not necessarily. Here’s why 👇

1️⃣ No Structured Training Plan
Random workouts = random results. If you're not following a progressive program over weeks and months, tracking your lifts, and ensuring you're applying progressive overload, you're just spinning your wheels.

2️⃣ Not Eating for Your Goal
- Want to lose fat? A calorie deficit is non-negotiable. But if you're going YOLO every weekend, those extra calories may wipe out your deficit.
- Want to grow your glutes? You NEED to eat enough. Skipping meals, under-eating, or not getting enough protein, won’t fuel muscle growth—no matter how many hip thrusts you do.

3️⃣ Training for Too Many Goals at Once
Are you trying to build muscle but also doing excessive cardio? Are you aiming for fat loss but not willing to adjust your nutrition? Chasing multiple conflicting goals at once often leads to frustration and lack of progress. Pick a primary goal, structure your training and nutrition around it, and commit!

4️⃣ Ignoring Recovery
Muscle doesn’t grow in the gym—it grows when you rest. Poor sleep, inadequate rest days, or under-recovery (hello, stress + lack of quality nutrition) can stall progress.

5️⃣ Underlying Issues at Play
If you’re feeling tired, wired, bloated, or stuck, deeper factors like stress, poor sleep, gut health, or hormonal imbalances could be the missing piece. Address these first, and everything else falls into place.

✅ Want a structured plan tailored to your goals? I offer one-off custom workout programs to take out the guesswork—see the link in my bio to get started!

#womensfitness #bodyrecomposition #strongnotskinny #progressiveoverload #glutegrowth #musclebuilding #fatloss #strengthtraining #fitnessjourney #fitover30 #nutritionmatters

🌟Did you know? Your brain actually fights against change—even when it's GOOD for you! 🧠

That’s why self-sabotage kicks in just when you’re making progress. At first, motivation is high because your brain gets a dopamine hit from starting something new. But after a few weeks, that motivation fades, and suddenly, old habits start calling your name.

🚨 Why? Because your brain LOVES the familiar—even if those old habits weren’t serving you. It resists change by making you feel tired, unmotivated, or doubtful.

💡 The key? Don’t wait for motivation—build habits that work even when you don’t feel like it.But even more importantly, establish a WHY that’s rooted in your values.

Motivation comes and goes, but our values are constant. When the excuses creep in, reflecting on your deeper WHY—whether it’s health, strength, confidence, or being a role model—keeps you moving forward.

✨ What’s YOUR why? Drop it in the comments! 👇

#SelfSabotage #MindsetShift #MotivationVsDiscipline #HabitChange #FitnessMindset #MentalStrength #KeepGoing #HealthJourney #BreakTheCycle #RewireYourBrain #WomenWhoLift #StrongNotSorry #WellnessJourney #MindsetMatters

🌟Did you know? Your brain actually fights against change—even when it's GOOD for you! 🧠

That’s why self-sabotage kicks in just when you’re making progress. At first, motivation is high because your brain gets a dopamine hit from starting something new. But after a few weeks, that motivation fades, and suddenly, old habits start calling your name.

🚨 Why? Because your brain LOVES the familiar—even if those old habits weren’t serving you. It resists change by making you feel tired, unmotivated, or doubtful.

💡 The key? Don’t wait for motivation—build habits that work even when you don’t feel like it.But even more importantly, establish a WHY that’s rooted in your values.

Motivation comes and goes, but our values are constant. When the excuses creep in, reflecting on your deeper WHY—whether it’s health, strength, confidence, or being a role model—keeps you moving forward.

✨ What’s YOUR why? Drop it in the comments! 👇

#SelfSabotage #MindsetShift #MotivationVsDiscipline #HabitChange #FitnessMindset #MentalStrength #KeepGoing #HealthJourney #BreakTheCycle #RewireYourBrain #WomenWhoLift #StrongNotSorry #WellnessJourney #MindsetMatters

"How Much Protein Do You Really Need?"
Protein is KEY for women over 40 to maintain muscle, support metabolism, and reduce cravings. But are you eating enough?

🔹General Protein Guide:
- Sedentary: 1.2g per kg of body weight
- Active/Strength Training: 1.6-2.2g per kg of body weight

💡Example:If you weigh 70kg and train regularly, aim for 112-154g protein per day.

🔥Easy High-Protein Snack Ideas:
✅ Greek yogurt + berries + almonds (~25g protein)
✅ Rice cakes + cottage cheese + smoked salmon (~20g protein)
✅ Hard-boiled eggs + 30g cheddar cheese (~18g protein)
✅ Protein smoothie (30g protein powder + almond milk + banana) (~35g protein)

Getting enough protein doesn’t have to be hard—just add a little to each meal!

💪 What’s your favorite protein-packed snack? Drop it below! ⬇️

#ProteinForWomen #Over40Fitness #HealthyEating

"How Much Protein Do You Really Need?"
Protein is KEY for women over 40 to maintain muscle, support metabolism, and reduce cravings. But are you eating enough?

🔹General Protein Guide:
- Sedentary: 1.2g per kg of body weight
- Active/Strength Training: 1.6-2.2g per kg of body weight

💡Example:If you weigh 70kg and train regularly, aim for 112-154g protein per day.

🔥Easy High-Protein Snack Ideas:
✅ Greek yogurt + berries + almonds (~25g protein)
✅ Rice cakes + cottage cheese + smoked salmon (~20g protein)
✅ Hard-boiled eggs + 30g cheddar cheese (~18g protein)
✅ Protein smoothie (30g protein powder + almond milk + banana) (~35g protein)

Getting enough protein doesn’t have to be hard—just add a little to each meal!

💪 What’s your favorite protein-packed snack? Drop it below! ⬇️

#ProteinForWomen #Over40Fitness #HealthyEating

Today's heavy lower body workout⬇️

🔥 Belt Squat 1 1/4 Reps – 5x5 (3 min rest)
🔥 Hip Thrust with Pause – 5x6 (3 min rest)
Super Set:
➡️ Deadlift– 4x6 (90 sec rest)
➡️ Front Foot Elevated Split Squat– 4x6 each side (90 sec rest)
🔥 Seated Hamstring Curl – 4x6 (90 sec rest)
🔥 Leg Extension – 3x6 (90 sec rest)

40s were just the warm-up… 50s, I’m coming for you! 👊🔥
Who else is getting STRONGER with age? Let’s go! 🚀💥

💡Want to feel strong, confident, and unstoppable but not sure where to start? I help women 40+ build muscle, boost energy, and train smarter—not harder. DM me "STRONG" and let’s get you lifting with confidence! 💪

#StrongerEveryDecade #WomenWhoLift #FitOver40 #FitAtAnyAge #HeavyLifting #LegDay #MuscleOverMenopause #WomenWhoTrain #AgingStrong #FitOver50 #LiftingForLife #OnlineCoach #StrongNotSkinny

Today's heavy lower body workout⬇️

🔥 Belt Squat 1 1/4 Reps – 5x5 (3 min rest)
🔥 Hip Thrust with Pause – 5x6 (3 min rest)
Super Set:
➡️ Deadlift– 4x6 (90 sec rest)
➡️ Front Foot Elevated Split Squat– 4x6 each side (90 sec rest)
🔥 Seated Hamstring Curl – 4x6 (90 sec rest)
🔥 Leg Extension – 3x6 (90 sec rest)

40s were just the warm-up… 50s, I’m coming for you! 👊🔥
Who else is getting STRONGER with age? Let’s go! 🚀💥

💡Want to feel strong, confident, and unstoppable but not sure where to start? I help women 40+ build muscle, boost energy, and train smarter—not harder. DM me "STRONG" and let’s get you lifting with confidence! 💪

#StrongerEveryDecade #WomenWhoLift #FitOver40 #FitAtAnyAge #HeavyLifting #LegDay #MuscleOverMenopause #WomenWhoTrain #AgingStrong #FitOver50 #LiftingForLife #OnlineCoach #StrongNotSkinny

💡 ONLY 3 Elite Coaching SPOTS LEFT this month 💡

Did you know that 80% of people who try to “figure it out on their own” never reach their fitness goals. 😳 They get stuck, frustrated, and end up spinning their wheels.

The other 20%? They invest in a coach who knows exactly how to get them there.

If you're serious and ready to commit to achieving REAL lasting results, I've got 3 spots left for Elite Training and Nutrition clients

🔥 Already know you're in? Click the link in my bio to sign up.
💬 Want to see if we’re the right fit? Book a free Fit Check Call—no pressure, just a chat about your goals.

📲 Don’t wait—these spots go FAST!

#OnlineCoaching #WomensFitness #BuildStrength #HealthyHabits #MuscleBuilding #FitCheck #CoachingForWomen #StrengthTraining #MacrosMatter #FitnessJourney

💡 ONLY 3 Elite Coaching SPOTS LEFT this month 💡

Did you know that 80% of people who try to “figure it out on their own” never reach their fitness goals. 😳 They get stuck, frustrated, and end up spinning their wheels.

The other 20%? They invest in a coach who knows exactly how to get them there.

If you're serious and ready to commit to achieving REAL lasting results, I've got 3 spots left for Elite Training and Nutrition clients

🔥 Already know you're in? Click the link in my bio to sign up.
💬 Want to see if we’re the right fit? Book a free Fit Check Call—no pressure, just a chat about your goals.

📲 Don’t wait—these spots go FAST!

#OnlineCoaching #WomensFitness #BuildStrength #HealthyHabits #MuscleBuilding #FitCheck #CoachingForWomen #StrengthTraining #MacrosMatter #FitnessJourney

🍦 Ice Cream for Breakfast? Yes, Please! 🍦

Who made the rule that breakfast can’t be ice cream? 🤷‍♀️ Well, I’m breaking it. This high-protein, creamy goodness is the perfect way to start your day—packed with nutrients and deliciousness!
*Note you can adjust ingredients and amounts to fit your individual macros*

This is what I did:

🔹Ingredients:
✅ ½ cup oats
✅ 1 cup frozen blueberries
✅ ½ cup high-protein Greek yogurt
✅ 1 tbsp honey
✅ 30g scoop protein powder
✅ Water to the fill line

🌀How to make it:
1️⃣ Add all ingredients to a Ninja Creami pint container.
2️⃣ Give it a quick mix and refrigerate for 6 hours
3️⃣ Freeze overnight.
4️⃣ In the morning, let it sit for 15-20 mins
5️⃣ Blend on Lite Ice Cream mode, then give it a respin for extra creaminess.
6️⃣ Enjoy your ice cream-for-breakfast moment! 😍

⚡Macros (approx):
🔥 Calories: 400-450 kcal
💪 Protein: 35-40g
🥣 Carbs: 50-55g
🩷 Fats: 5-8g

Tag me if you try it!
Who else is having ice cream for breakfast tomorrow? 😆 #BreakfastGoals #IceCreamForBreakfast #HighProteinTreat #NinjaCreamiMagic

🍦 Ice Cream for Breakfast? Yes, Please! 🍦

Who made the rule that breakfast can’t be ice cream? 🤷‍♀️ Well, I’m breaking it. This high-protein, creamy goodness is the perfect way to start your day—packed with nutrients and deliciousness!
*Note you can adjust ingredients and amounts to fit your individual macros*

This is what I did:

🔹Ingredients:
✅ ½ cup oats
✅ 1 cup frozen blueberries
✅ ½ cup high-protein Greek yogurt
✅ 1 tbsp honey
✅ 30g scoop protein powder
✅ Water to the fill line

🌀How to make it:
1️⃣ Add all ingredients to a Ninja Creami pint container.
2️⃣ Give it a quick mix and refrigerate for 6 hours
3️⃣ Freeze overnight.
4️⃣ In the morning, let it sit for 15-20 mins
5️⃣ Blend on Lite Ice Cream mode, then give it a respin for extra creaminess.
6️⃣ Enjoy your ice cream-for-breakfast moment! 😍

⚡Macros (approx):
🔥 Calories: 400-450 kcal
💪 Protein: 35-40g
🥣 Carbs: 50-55g
🩷 Fats: 5-8g

Tag me if you try it!
Who else is having ice cream for breakfast tomorrow? 😆 #BreakfastGoals #IceCreamForBreakfast #HighProteinTreat #NinjaCreamiMagic

💥 POV: You’re short on time, but you’ve got dumbbells… So, no excuses!

No time? No space? No problem! This dumbbell-only full-body workout gets the job done in under 30 minutes—because progress doesn’t wait!

🏋️‍♀️ Workout:
✅ Squat to Press
✅ Bent-Over Row
✅ RDL
✅ Heel-Raised Goblet Squat
✅ Neutral Grip Floor Press
✅ Weighted Glute Bridge
✅ Russian Twists

Do 3-4 rounds | 10-12 reps each

🔥Tag a friend who needs a quick but effective session! 💪👇

#NoExcuses #DumbbellWorkout #QuickWorkout #FullBodyBlast #TrainAnywhere #StrongWomen #HomeWorkout #Fitover40

💥 POV: You’re short on time, but you’ve got dumbbells… So, no excuses!

No time? No space? No problem! This dumbbell-only full-body workout gets the job done in under 30 minutes—because progress doesn’t wait!

🏋️‍♀️ Workout:
✅ Squat to Press
✅ Bent-Over Row
✅ RDL
✅ Heel-Raised Goblet Squat
✅ Neutral Grip Floor Press
✅ Weighted Glute Bridge
✅ Russian Twists

Do 3-4 rounds | 10-12 reps each

🔥Tag a friend who needs a quick but effective session! �💪👇

#NoExcuses #DumbbellWorkout #QuickWorkout #FullBodyBlast #TrainAnywhere #StrongWomen #HomeWorkout #Fitover40

🌟Monday Motivation: Strength in the Face of Multiple Sclerosis (MS)🌟

Before most people wake up, Jamie is already up, smashing her workout before work. Living with MS, she could easily use fatigue, muscle stiffness, and brain fog as reasons to skip it—but she doesn’t. She moves because she knows it makes a difference.

While Jamie's weight hasn’t changed much between these photos, her body has. She’s gained muscle, strength, and energy, dropping clothing sizes while improving her quality of life.

Jamie is learning how to work with her body instead of against it. She now understands how to fuel her body properly for energy—when and what to eat so she can get through her workouts without burning out. Her training is also tailored to prevent overtraining, unlike the HIIT workouts she’s done in the past that left her completely drained. Now, she moves in a way that strengthens her rather than depletes her.

And while this post is all about Jamie, we have to give a little shoutout to her husband, Kade—because he didn’t want to be left out! 😉 Running a business together, they’re a team in every sense of the word, and that includes their health. Inspired by Jamie’s commitment, Kade has been on his own journey, joining her in the gym, improving his health, and dropping an incredible 42kg along the way. They support and motivate each other, proving that taking charge of your health is even better when you do it together!

Jamie is strong. She is committed. And she is proof that your circumstances don’t define you—your choices do. 💙

If you needed a sign to take that first step, this is it. Move your body today. Not for weight loss, but for a better, stronger, healthier you. Be more like Jamie! @jamieprouting

#clienttransformation #MondayMotivation #MSWarrior #StrongerEveryDay #PowerCouple

🌟Monday Motivation: Strength in the Face of Multiple Sclerosis (MS)🌟

Before most people wake up, Jamie is already up, smashing her workout before work. Living with MS, she could easily use fatigue, muscle stiffness, and brain fog as reasons to skip it—but she doesn’t. She moves because she knows it makes a difference.

While Jamie's weight hasn’t changed much between these photos, her body has. She’s gained muscle, strength, and energy, dropping clothing sizes while improving her quality of life.

Jamie is learning how to work with her body instead of against it. She now understands how to fuel her body properly for energy—when and what to eat so she can get through her workouts without burning out. Her training is also tailored to prevent overtraining, unlike the HIIT workouts she’s done in the past that left her completely drained. Now, she moves in a way that strengthens her rather than depletes her.

And while this post is all about Jamie, we have to give a little shoutout to her husband, Kade—because he didn’t want to be left out! 😉 Running a business together, they’re a team in every sense of the word, and that includes their health. Inspired by Jamie’s commitment, Kade has been on his own journey, joining her in the gym, improving his health, and dropping an incredible 42kg along the way. They support and motivate each other, proving that taking charge of your health is even better when you do it together!

Jamie is strong. She is committed. And she is proof that your circumstances don’t define you—your choices do. 💙

If you needed a sign to take that first step, this is it. Move your body today. Not for weight loss, but for a better, stronger, healthier you. Be more like Jamie! @jamieprouting

#clienttransformation #MondayMotivation #MSWarrior #StrongerEveryDay #PowerCouple

HIGH-PROTEIN PANNA COTTA – 90 CALS & 17G PROTEIN! 🍮💪

Who says desserts can’t help with your gains? This creamy, protein-packed panna cotta is low-cal, delicious, and takes MINIMAL effort. Because we’re all about that high-protein, low-effort lifestyle. 😏

✨ Macros (per serving, makes 2):
🥄 Protein: ~17.4g
🥄 Fat: ~2.8g
🥄 Carbs: ~3.2g
🥄 Calories: ~90-95 kcal

📝 Ingredients:
✅ 200g High Protein Greek Yogurt (9.5g protein per 100g)
✅ 15g Protein Powder (14.2g protein per 15 g serve)
✅ 9g Aeroplane Jelly Lite(1.5g protein per sachet)
✅ 100ml hot water
✅ 100ml cold water

📌 How to make it:
1️⃣ Dissolve the jelly in 100ml hot water, stir like you’re in a cooking show.
2️⃣ Add 100ml cold water, mix, and let cool slightly.
3️⃣ Whisk in the Greek yogurt and protein powder until smooth.
4️⃣ Pour into ramekins or glasses like a pro.
5️⃣ Refrigerate for 2+ hours until set (use this time to lift weights or scroll dog videos).
6️⃣ Enjoy! Optional: Top with berries and cream or a lil extra yogurt

Tag me if you try this! 🔥🍮

#highproteindessert #proteinpannacotta #fitdessert #macrofriendly #healthyrecipes #proteinpudding #womensfitness #fitfood #easyrecipes #healthyhabits #highproteinsnack

HIGH-PROTEIN PANNA COTTA – 90 CALS & 17G PROTEIN! 🍮💪

Who says desserts can’t help with your gains? This creamy, protein-packed panna cotta is low-cal, delicious, and takes MINIMAL effort. Because we’re all about that high-protein, low-effort lifestyle. 😏

✨ Macros (per serving, makes 2):
🥄 Protein: ~17.4g
🥄 Fat: ~2.8g
🥄 Carbs: ~3.2g
🥄 Calories: ~90-95 kcal

📝 Ingredients:
✅ 200g High Protein Greek Yogurt (9.5g protein per 100g)
✅ 15g Protein Powder (14.2g protein per 15 g serve)
✅ 9g Aeroplane Jelly Lite(1.5g protein per sachet)
✅ 100ml hot water
✅ 100ml cold water

📌 How to make it:
1️⃣ Dissolve the jelly in 100ml hot water, stir like you’re in a cooking show.
2️⃣ Add 100ml cold water, mix, and let cool slightly.
3️⃣ Whisk in the Greek yogurt and protein powder until smooth.
4️⃣ Pour into ramekins or glasses like a pro.
5️⃣ Refrigerate for 2+ hours until set (use this time to lift weights or scroll dog videos).
6️⃣ Enjoy! Optional: Top with berries and cream or a lil extra yogurt

Tag me if you try this! 🔥🍮

#highproteindessert #proteinpannacotta #fitdessert #macrofriendly #healthyrecipes #proteinpudding #womensfitness #fitfood #easyrecipes #healthyhabits #highproteinsnack

✨ LADIES, STOP SKIPPING CHEST DAY! ✨

You train legs and glutes like it’s your job, but when was the last time you trained chest? Be honest. 👀

💡 Why women NEED chest day:
✔️ Improves posture (shoulders back, queen 👑)
✔️ Firms & lifts—we can’t change the size, but we can fight gravity!😉
✔️ Builds upper body strength (so you can lift heavy sh*t on your own 💪)
✔️ Makes carrying ALL the groceries in one trip a breeze—because we refuse to buy a bag! 🛍️😂

🔥 Try this chest-focused superset workout! 🔥

1️⃣ Superset:
💥 Dumbbell Bench Press – 3x12
💥 Incline Press-Ups – 3x go to failure

2️⃣ Superset:
💥 Machine Flys – 3x12
💥 Hex Press – 3x12

3️⃣ Superset:
💥 Lower Chest Flys – 3x12
💥 Dumbbell Pullover – 3x12

Don’t be like the guys who skip leg day—train your chest, ladies! Strong is sexy!

Tag a friend who always skips chest day!
Need a personalized program that hits every muscle group?
DM me ‘STRONG’ or click link in my bio and let’s build together! 💪🔥

#WomensFitness #ChestDay #StrongNotSkinny #UpperBodyWorkout #FitWomen #fitover40 #WomenWhoLift #OnlineCoach #WomensWorkout

✨ LADIES, STOP SKIPPING CHEST DAY! ✨

You train legs and glutes like it’s your job, but when was the last time you trained chest? Be honest. 👀

💡 Why women NEED chest day:
✔️ Improves posture (shoulders back, queen 👑)
✔️ Firms & lifts—we can’t change the size, but we can fight gravity!😉
✔️ Builds upper body strength (so you can lift heavy sh*t on your own 💪)
✔️ Makes carrying ALL the groceries in one trip a breeze—because we refuse to buy a bag! 🛍️😂

🔥 Try this chest-focused superset workout! 🔥

1️⃣ Superset:
💥 Dumbbell Bench Press – 3x12
💥 Incline Press-Ups – 3x go to failure

2️⃣ Superset:
💥 Machine Flys – 3x12
💥 Hex Press – 3x12

3️⃣ Superset:
💥 Lower Chest Flys – 3x12
💥 Dumbbell Pullover – 3x12

Don’t be like the guys who skip leg day—train your chest, ladies! Strong is sexy!

Tag a friend who always skips chest day!
Need a personalized program that hits every muscle group?
DM me ‘STRONG’ or click link in my bio and let’s build together! 💪🔥

#WomensFitness #ChestDay #StrongNotSkinny #UpperBodyWorkout #FitWomen #fitover40 #WomenWhoLift #OnlineCoach #WomensWorkout

🌟If only I knew this sooner… but hey, better late than never! 🙃💪
Here are 5 game-changers for fitness & nutrition in your 40s (and beyond!):

1️⃣ Lifting weights won’t make you bulky—but too much cake might. 🤔🍰

2️⃣ Your metabolism isn’t broken—it just needs more protein & muscle. 🔥

3️⃣ Stress is the ultimate progress killer—sleep & self-care matter! 😴

4️⃣ Cardio is great for cardiovascular health, but strength training is the real fat-loss hero.🏋️‍♀️

5️⃣ The scale doesn’t tell the whole story—how you FEEL matters more! ✨

Which one do you wish you knew sooner? Drop a 💪 in the comments if you’re making these changes now!"

#FitOver40 #Almost50 #WomenOver40 #StrongNotSkinny #HealthyAging #40AndThriving #MidlifeGlowUp #ConsistencyOverPerfection

🌟If only I knew this sooner… but hey, better late than never! 🙃💪
Here are 5 game-changers for fitness & nutrition in your 40s (and beyond!):

1️⃣ Lifting weights won’t make you bulky—but too much cake might. 🤔🍰

2️⃣ Your metabolism isn’t broken—it just needs more protein & muscle. 🔥

3️⃣ Stress is the ultimate progress killer—sleep & self-care matter! 😴

4️⃣ Cardio is great for cardiovascular health, but strength training is the real fat-loss hero.🏋️‍♀️

5️⃣ The scale doesn’t tell the whole story—how you FEEL matters more! ✨

Which one do you wish you knew sooner? Drop a 💪 in the comments if you’re making these changes now!"

#FitOver40 #Almost50 #WomenOver40 #StrongNotSkinny #HealthyAging #40AndThriving #MidlifeGlowUp #ConsistencyOverPerfection

🥞 High-Protein Baked Pancake Bowls

We’re mixing *straight* in the dish because meal prep should be easy, not an extra chore. Less mess, more gains. 💪

💡Save this recipe & try it out!

Ingredients(Makes 3 bowls)
Dry Ingredients:
- 1.5 cups (150g) oat flour (or blended oats)
- 1.5 scoops (45g) vanilla protein powder
- 1.5 tsp baking powder
- 3/4 tsp cinnamon
- 1/4 tsp salt

Wet Ingredients:
- 3/4 cup (180ml) unsweetened almond milk (or milk of choice)
- 3 large eggs
- 3/4 cup (180g) Greek yogurt (plain or vanilla)
- 1.5 tbsp maple syrup or honey (optional)
- 1.5 tsp vanilla extract

Toppings (divided):
- 1/2 cup berries
- Optional: A sprinkle of dark chocolate chips

Instructions
1️⃣ Preheat oven to 350°F (175°C).
2️⃣ Grease 3 ovenproof glass dishes (500-620ml each).
3️⃣ Add all wet ingredients directly into each dish.
4️⃣ Divide dry ingredients evenly between the dishes.
5️⃣ Stir everything together until smooth.
6️⃣ Add toppings of choice.
7️⃣ Bake for 20-25 minutes or until a toothpick comes out clean.
8️⃣ Let cool for 5 minutes then store in fridge for 3 days

Approx Macros per dish
Calories-l 300-350
Protein -24-27g
Carbs - 22-25g
Fats- 5-6g

#MealPrep #HighProteinRecipes #pancakebowls #fitover40 #moniquegraycoaching

🥞 High-Protein Baked Pancake Bowls

We’re mixing *straight* in the dish because meal prep should be easy, not an extra chore. Less mess, more gains. 💪

💡Save this recipe & try it out!

Ingredients(Makes 3 bowls)
Dry Ingredients:
- 1.5 cups (150g) oat flour (or blended oats)
- 1.5 scoops (45g) vanilla protein powder
- 1.5 tsp baking powder
- 3/4 tsp cinnamon
- 1/4 tsp salt

Wet Ingredients:
- 3/4 cup (180ml) unsweetened almond milk (or milk of choice)
- 3 large eggs
- 3/4 cup (180g) Greek yogurt (plain or vanilla)
- 1.5 tbsp maple syrup or honey (optional)
- 1.5 tsp vanilla extract

Toppings (divided):
- 1/2 cup berries
- Optional: A sprinkle of dark chocolate chips

Instructions
1️⃣ Preheat oven to 350°F (175°C).
2️⃣ Grease 3 ovenproof glass dishes (500-620ml each).
3️⃣ Add all wet ingredients directly into each dish.
4️⃣ Divide dry ingredients evenly between the dishes.
5️⃣ Stir everything together until smooth.
6️⃣ Add toppings of choice.
7️⃣ Bake for 20-25 minutes or until a toothpick comes out clean.
8️⃣ Let cool for 5 minutes then store in fridge for 3 days

Approx Macros per dish
Calories-l 300-350
Protein -24-27g
Carbs - 22-25g
Fats- 5-6g

#MealPrep #HighProteinRecipes #pancakebowls #fitover40 #moniquegraycoaching

The Power of Whānau (social support) for holistic wellbeing ❤️

Because it’s my husband’s birthday week, I wanted to celebrate him—not just as my reluctant and unpaid content participant 😆 but as my biggest cheerleader and rock, both in life and in my bodybuilding journey. His support, both in and out of the gym, keeps me pushing forward, and I’m so grateful to have him in my corner. ❤️

Since one of the focus areas in my habit change course is whānau (social support), what better way to highlight the power of a strong support system than with a
🔥 Partner Chipper Workout! 🔥

👯‍♂️ Complete the total reps as a team (split however you like!)
⏳ Every 5 minutes Stop & smash 5 synchro burpees together!
🚀 **Finish as fast as possible**—and if you beat 30 mins max out burpees until time’s up!

🔥 Workout Breakdown:
✅ 50 DB Squats
✅ 40 DB Walking Lunges (total)
✅ 50 Push-Ups
✅ 30 Russian Twists (each side)
✅ 40 DB Thrusters
✅ 30 DB Jump-Over Burpees
✅ 50 Renegade Rows (total)
✅ 40 Plank Up-Downs
✅ 50 DB or KB Swings
✅ 30 Double Feet Mountain Climbers
💣 **BONUS:** Burpees until the clock runs out!

When it comes to health and wellbeing having a strong support system can make all the difference. The people around you help keep you accountable, motivated and remind you why you started in the first place. Surround yourself with those who uplift and encourage you and the journey will feel that much easier 💕

Want to learn more about how whānau (social support) can help with long-term fitness and habit change? **DM me for details on my habit change course!

#WhānauWeek #StrongerTogether #PartnerWorkout #FitnessSupport #WorkoutBuddy #fitover40 #habitchange

The Power of Whānau (social support) for holistic wellbeing ❤️

Because it’s my husband’s birthday week, I wanted to celebrate him—not just as my reluctant and unpaid content participant 😆 but as my biggest cheerleader and rock, both in life and in my bodybuilding journey. His support, both in and out of the gym, keeps me pushing forward, and I’m so grateful to have him in my corner. ❤️

Since one of the focus areas in my habit change course is whānau (social support), what better way to highlight the power of a strong support system than with a
🔥 Partner Chipper Workout! 🔥

👯‍♂️ Complete the total reps as a team (split however you like!)
⏳ Every 5 minutes Stop & smash 5 synchro burpees together!
🚀 **Finish as fast as possible**—and if you beat 30 mins max out burpees until time’s up!

🔥 Workout Breakdown:
✅ 50 DB Squats
✅ 40 DB Walking Lunges (total)
✅ 50 Push-Ups
✅ 30 Russian Twists (each side)
✅ 40 DB Thrusters
✅ 30 DB Jump-Over Burpees
✅ 50 Renegade Rows (total)
✅ 40 Plank Up-Downs
✅ 50 DB or KB Swings
✅ 30 Double Feet Mountain Climbers
💣 **BONUS:** Burpees until the clock runs out!

When it comes to health and wellbeing having a strong support system can make all the difference. The people around you help keep you accountable, motivated and remind you why you started in the first place. Surround yourself with those who uplift and encourage you and the journey will feel that much easier 💕

Want to learn more about how whānau (social support) can help with long-term fitness and habit change? **DM me for details on my habit change course!

#WhānauWeek #StrongerTogether #PartnerWorkout #FitnessSupport #WorkoutBuddy #fitover40 #habitchange

💥 Monday Motivation: Stop Waiting, Start Doing!💥

Another Monday, another chance to take action! 🚀 You’ve been thinking about it, scrolling, maybe even saving my posts… but unfortunately RESULTS come from DOING, not just thinking.

My clients once felt the same way—nervous to commit, unsure if they could stick with it. Now? They’re stronger, more confident, and wondering why they didn’t start sooner! 💪✨

Let this be the Monday you stop overthinking and start investing in YOU. Your future self will thank you! 💯🔥

🔗 Click the link in my bio to get started today! Or DM me, I'm happy to answer any questions

🌟Note: I cap the number I work with at one time, which means spots fill up fast

#MondayMotivation #NoMoreExcuses #StartNow #StrongWomen #HealthyHabits #OnlineCoaching #WomensFitness #strongnotsorry

💥 Monday Motivation: Stop Waiting, Start Doing!💥

Another Monday, another chance to take action! 🚀 You’ve been thinking about it, scrolling, maybe even saving my posts… but unfortunately RESULTS come from DOING, not just thinking.

My clients once felt the same way—nervous to commit, unsure if they could stick with it. Now? They’re stronger, more confident, and wondering why they didn’t start sooner! 💪✨

Let this be the Monday you stop overthinking and start investing in YOU. Your future self will thank you! 💯🔥

🔗 Click the link in my bio to get started today! Or DM me, I'm happy to answer any questions

🌟Note: I cap the number I work with at one time, which means spots fill up fast

#MondayMotivation #NoMoreExcuses #StartNow #StrongWomen #HealthyHabits #OnlineCoaching #WomensFitness #strongnotsorry

❤️ Valentine’s Gift for You! ❤️

Because nothing says love like delicious, high-protein meals that fuel your goals! 💪🍓

I’ve put together a FREE High-Protein Recipe Bundle just for you! With some of the recipes I include in Meal Plans.

✨ What’s inside?
🍳 3 High-Protein Breakfasts
🥗 3 Nourishing Lunches
🥘 3 Satisfying Dinners

These recipes are easy, delicious, and packed with protein to keep you strong, energized, and feeling amazing! 💕

💖 Download it now – link in bio! 💖

Let's spread the love 💝 Tag a friend who would love this!

#HighProteinRecipes #ValentinesFuel #Freebie #FitnessForWomen #freerecipes #MenopauseWellness

❤️ Valentine’s Gift for You! ❤️

Because nothing says love like delicious, high-protein meals that fuel your goals! 💪🍓

I’ve put together a FREE High-Protein Recipe Bundle just for you! With some of the recipes I include in Meal Plans.

✨ What’s inside?
🍳 3 High-Protein Breakfasts
🥗 3 Nourishing Lunches
🥘 3 Satisfying Dinners

These recipes are easy, delicious, and packed with protein to keep you strong, energized, and feeling amazing! 💕

💖 Download it now – link in bio! 💖

Let's spread the love 💝 Tag a friend who would love this!

#HighProteinRecipes #ValentinesFuel #Freebie #FitnessForWomen #freerecipes #MenopauseWellness

❤️ They say love lifts you up....but clearly physics had other plans 😂 🔥 Happy Valentines to all the couples who carry each other in different ways! ❤️
Do you want to get stronger without flipping your partner?
💪Let's build your strength the right way! DM me or click the link in my bio for coaching details

#relationshipgains #loveisstrengh #firemanfail #FitOver40 #CouplesWhoTrainTogether #sorrybabe

❤️ They say love lifts you up....but clearly physics had other plans 😂 🔥 Happy Valentines to all the couples who carry each other in different ways! ❤️
Do you want to get stronger without flipping your partner?
💪Let's build your strength the right way! DM me or click the link in my bio for coaching details

#relationshipgains #loveisstrengh #firemanfail #FitOver40 #CouplesWhoTrainTogether #sorrybabe

🌟LADIES, LISTEN UP 🌟
Here's some Monday Motivation for you!

Muscle isn’t just for looking toned—it’s your body’s armor against aging, injury, and a slowing metabolism. After 30, women start losing muscle every decade if they don’t strength train. 😳

And here’s the thing… this isn’t just a “later in life” problem. The strength you build NOW is what protects you in your 40s, 50s, 60s, and beyond. 💪

Lifting weights = stronger muscles, stronger bones, and a more capable, confident YOU.

So…lift weights now, or pay for it later. Future you will thank you. 😏

If I scared you into lifting—good. Being weak is dangerous.

Tag a friend who needs to hear this! ⬇️💪
#StrongNotFragile #MondayMotivation #WomenWhoLift #fitover40 #menopausefitness #fitover50

🌟LADIES, LISTEN UP 🌟
Here's some Monday Motivation for you!

Muscle isn’t just for looking toned—it’s your body’s armor against aging, injury, and a slowing metabolism. After 30, women start losing muscle every decade if they don’t strength train. 😳

And here’s the thing… this isn’t just a “later in life” problem. The strength you build NOW is what protects you in your 40s, 50s, 60s, and beyond. 💪

Lifting weights = stronger muscles, stronger bones, and a more capable, confident YOU.

So…lift weights now, or pay for it later. Future you will thank you. 😏

If I scared you into lifting—good. Being weak is dangerous.

Tag a friend who needs to hear this! ⬇️💪
#StrongNotFragile #MondayMotivation #WomenWhoLift #fitover40 #menopausefitness #fitover50

📌 Easy Chicken & Veggie Quinoa Bake – Perfect for Meal Prep! 🍽️

This high-protein, one-pan meal is packed with flavour, nutrients, and 29g of protein per serving
Prep three portions in under an hour for a ready to go heat and eat meal

✨ Ingredients (Makes 3 Servings)

🔹 Base Ingredients:
- ¾ cup quinoa (rinsed and uncooked)
- 300g chicken breast, cut into bite-sized cubes
- 1 1/2 cups water or low-sodium chicken broth
- 1 1/2 cups broccoli florets
- ½ cup diced capsicum
- ½ cup frozen mixed veggies (optional)

🔹For the Sauce:
- ½ cup plain Greek yogurt
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika (optional)
- Salt and pepper to taste

🔹 Toppings:
- ¼ cup grated cheese (sprinkle on top before baking)
- Fresh parsley or basil for garnish

✨ Instructions:

1️⃣ Make the sauce In a small bowl, mix Greek yogurt, olive oil, and spices until smooth.

2️⃣ Assemble the dishes: In 3 separate glass meal prep dishes, layer ¼ cup quinoa in each, followed by ½ cup water,chicken, capsicum, and broccoli

3️⃣ Top it off Spoon the yogurt sauce evenly over each dish, then sprinkle grated cheese on top.

4️⃣ Bake: Cover with foil and bake at 190°C (375°F) for 35–40 minutes until the chicken is cooked and quinoa is fluffy.

5️⃣ Enjoy or store: Let cool, then refrigerate for up to 4 days—perfect for meal prep!
Approx Macros Per Serving
Calories:** ~290 | **Protein:** ~29g | **Carbs:** ~20g | **Fats:** ~10g

Tag a friend who needs an easy meal prep recipe! 🥘💪

🔖 Save for later & follow @moniquegraycoaching for more healthy recipes!

#MealPrep #HighProteinMeals #HealthyEating #QuinoaBake #ChickenRecipes #EasyMealPrep #HealthyFood #FitnessMeals #WeightLossRecipes #MealPrepSunday #EatHealthy #ProteinPacked #BalancedEating #WellnessJourney

📌 Easy Chicken & Veggie Quinoa Bake – Perfect for Meal Prep! 🍽️

This high-protein, one-pan meal is packed with flavour, nutrients, and 29g of protein per serving
Prep three portions in under an hour for a ready to go heat and eat meal

✨ Ingredients (Makes 3 Servings)

🔹 Base Ingredients:
- ¾ cup quinoa (rinsed and uncooked)
- 300g chicken breast, cut into bite-sized cubes
- 1 1/2 cups water or low-sodium chicken broth
- 1 1/2 cups broccoli florets
- ½ cup diced capsicum
- ½ cup frozen mixed veggies (optional)

🔹For the Sauce:
- ½ cup plain Greek yogurt
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika (optional)
- Salt and pepper to taste

🔹 Toppings:
- ¼ cup grated cheese (sprinkle on top before baking)
- Fresh parsley or basil for garnish

✨ Instructions:

1️⃣ Make the sauce In a small bowl, mix Greek yogurt, olive oil, and spices until smooth.

2️⃣ Assemble the dishes: In 3 separate glass meal prep dishes, layer ¼ cup quinoa in each, followed by ½ cup water,chicken, capsicum, and broccoli

3️⃣ Top it off Spoon the yogurt sauce evenly over each dish, then sprinkle grated cheese on top.

4️⃣ Bake: Cover with foil and bake at 190°C (375°F) for 35–40 minutes until the chicken is cooked and quinoa is fluffy.

5️⃣ Enjoy or store: Let cool, then refrigerate for up to 4 days—perfect for meal prep!
Approx Macros Per Serving
Calories:** ~290 | **Protein:** ~29g | **Carbs:** ~20g | **Fats:** ~10g

Tag a friend who needs an easy meal prep recipe! 🥘💪

🔖 Save for later & follow @moniquegraycoaching for more healthy recipes!

#MealPrep #HighProteinMeals #HealthyEating #QuinoaBake #ChickenRecipes #EasyMealPrep #HealthyFood #FitnessMeals #WeightLossRecipes #MealPrepSunday #EatHealthy #ProteinPacked #BalancedEating #WellnessJourney

💖 You Go, I Go! Valentine’s Partner Workout❤️

Grab your workout buddy and get ready for this fun and sweaty 30-min session! Perfect for intermediate levels, with beginner-friendly swaps. No excuses—just movement, teamwork, and maybe a little friendly competition! (and the odd butt slap) 😉

You go, I go (1 works, 1 rests)
⏳ 30 secs work / 30 secs switch
🔁 3 rounds

Workout Breakdown:
1️⃣ Dumbbell Squat Press (Alt: Bodyweight Squats)
2️⃣ Inchworm Push-Ups (Modify with Knee Push-Ups)
3️⃣ Burpees (Alt: Step Back Burpee or High Knees)
4️⃣ Dumbbell Reverse Lunges (or go bodyweight)
5️⃣ Plank Dumbbell Pull-Throughs (Alt: Standard Plank Hold)

💥 Finisher! 2-min AMRAP (as many reps as possible)
10x Dumbbell Deadlifts
10x Weighted Crunches (Alt: Regular Crunches)
10x Jump Squats (Alt: Air Squats)

Tag your workout partner and let’s go!

Do you and your workout buddy need a fresh new training program ?
Click the link in my bio or flick me a DM 💪🏽🔥
#ValentinesWorkout #YouGoIGo #CouplesWhoTrainTogether #StrongerTogether #partnerworkout
#fitover40

💖 You Go, I Go! Valentine’s Partner Workout❤️

Grab your workout buddy and get ready for this fun and sweaty 30-min session! Perfect for intermediate levels, with beginner-friendly swaps. No excuses—just movement, teamwork, and maybe a little friendly competition! (and the odd butt slap) 😉

You go, I go (1 works, 1 rests)
⏳ 30 secs work / 30 secs switch
🔁 3 rounds

Workout Breakdown:
1️⃣ Dumbbell Squat Press (Alt: Bodyweight Squats)
2️⃣ Inchworm Push-Ups (Modify with Knee Push-Ups)
3️⃣ Burpees (Alt: Step Back Burpee or High Knees)
4️⃣ Dumbbell Reverse Lunges (or go bodyweight)
5️⃣ Plank Dumbbell Pull-Throughs (Alt: Standard Plank Hold)

💥 Finisher! 2-min AMRAP (as many reps as possible)
10x Dumbbell Deadlifts
10x Weighted Crunches (Alt: Regular Crunches)
10x Jump Squats (Alt: Air Squats)

Tag your workout partner and let’s go!

Do you and your workout buddy need a fresh new training program ?
Click the link in my bio or flick me a DM 💪🏽🔥
#ValentinesWorkout #YouGoIGo #CouplesWhoTrainTogether #StrongerTogether #partnerworkout
#fitover40

✨ Client Spotlight:✨
A Transformation – Inside & Out

This incredible woman has lost 45kg, but her biggest achievement is her mindset shift. After years of short-term challenges, she finally connected to "her why"—not for a number on the scale, but for herself and her future.

I may have given her the tools, but her success is all her own. She showed up, did the hard mahi, and is building a lifestyle that feels natural and sustainable. She no longer stresses over food or workouts—she moves with purpose, trusts herself, and feels stronger 💪 and more confident than ever.
💛Watching her flourish has been an absolute privilege. I couldn’t be prouder!

➡️ Swipe for her testimonial

If you're ready to make a change that lasts, let's talk. DM me or click the link in my bio☺️

#ConfidentAndStrong #clientspotlight #mindsetshift #womenwholift #weighlossjourney #womenscoaching #habitchange #healthandconfidence

✨ Client Spotlight:✨
A Transformation – Inside & Out

This incredible woman has lost 45kg, but her biggest achievement is her mindset shift. After years of short-term challenges, she finally connected to "her why"—not for a number on the scale, but for herself and her future.

I may have given her the tools, but her success is all her own. She showed up, did the hard mahi, and is building a lifestyle that feels natural and sustainable. She no longer stresses over food or workouts—she moves with purpose, trusts herself, and feels stronger 💪 and more confident than ever.
💛Watching her flourish has been an absolute privilege. I couldn’t be prouder!

➡️ Swipe for her testimonial

If you're ready to make a change that lasts, let's talk. DM me or click the link in my bio☺️

#ConfidentAndStrong #clientspotlight #mindsetshift #womenwholift #weighlossjourney #womenscoaching #habitchange #healthandconfidence

✨ Hormone-Health Berry Protein Smoothie ✨
Boost your hormones naturally with this high-protein, nutrient-packed smoothie

💪 Ingredients:
✅ 1 scoop (30g) vanilla or berry-flavored protein powder
✅ 1/2 cup (120g) frozen mixed berries (blueberries, strawberries, raspberries)
✅ 1 cup (240ml) unsweetened almond milk (or milk of choice)
✅ 1/4 cup (60g) Greek yogurt (plain or vanilla)
✅ 1 tbsp chia seeds (rich in omega-3s & fiber for hormone balance)
✅ 1 tbsp ground flaxseeds (great for digestion & estrogen balance)
✅ 1-2 ice cubes (optional, for texture)

✨ Optional Toppings:
🍓 Fresh berries
🥜 Drizzle of almond or peanut butter
🌱 Sprinkle of chia or flaxseeds
🌿 Mint leaf for garnish

🥤 Instructions:
1️⃣ Add all ingredients to a blender in this order: almond milk, yogurt, protein powder, frozen berries, chia seeds, flaxseeds, and ice cubes.
2️⃣ Blend on high until smooth & creamy.
3️⃣ Pour into a glass, add your favorite toppings & enjoy! 😍

Macros (Approximate):
📊 Calories: ~220-250
💪 Protein: ~25-30g
🍓 Carbs: ~15-18g
🥑 Fats: ~8-10g

Tag a friend who needs this hormone-balancing boost! 💕

#HormoneHealth #BerrySmoothie #HealthyHabits #WomensWellness #ProteinSmoothie #hormonesupport

✨ Hormone-Health Berry Protein Smoothie ✨
Boost your hormones naturally with this high-protein, nutrient-packed smoothie

💪 Ingredients:
✅ 1 scoop (30g) vanilla or berry-flavored protein powder
✅ 1/2 cup (120g) frozen mixed berries (blueberries, strawberries, raspberries)
✅ 1 cup (240ml) unsweetened almond milk (or milk of choice)
✅ 1/4 cup (60g) Greek yogurt (plain or vanilla)
✅ 1 tbsp chia seeds (rich in omega-3s & fiber for hormone balance)
✅ 1 tbsp ground flaxseeds (great for digestion & estrogen balance)
✅ 1-2 ice cubes (optional, for texture)

✨ Optional Toppings:
🍓 Fresh berries
🥜 Drizzle of almond or peanut butter
🌱 Sprinkle of chia or flaxseeds
🌿 Mint leaf for garnish

🥤 Instructions:
1️⃣ Add all ingredients to a blender in this order: almond milk, yogurt, protein powder, frozen berries, chia seeds, flaxseeds, and ice cubes.
2️⃣ Blend on high until smooth & creamy.
3️⃣ Pour into a glass, add your favorite toppings & enjoy! 😍

Macros (Approximate):
📊 Calories: ~220-250
💪 Protein: ~25-30g
🍓 Carbs: ~15-18g
🥑 Fats: ~8-10g

Tag a friend who needs this hormone-balancing boost! 💕

#HormoneHealth #BerrySmoothie #HealthyHabits #WomensWellness #ProteinSmoothie #hormonesupport

🛑 LIMITED OFFER! 20% OFF Custom Training Plans💥

For a short time, I’m offering **20% OFF** my new one-off customized training programs—but only for the first 5 people to claim it!

✅ Fully customized to YOUR goals, schedule & fitness level
✅ No cookie-cutter plans—just real results!
✅ Designed for women ready to build strength & confidence

Only 5 spots at this price—so first in first served!

Use code CUSTOM20 at checkout to claim your discount now!
💥 I've limited this code to 5 redemptions only⏳

#WomensFitness #StrengthTraining #OnlineCoach #PersonalTrainer #FitnessForWomen #CustomWorkout #StrongNotSkinny #FitOver40 #FitnessGoals #WomenWhoLift #FitAt40 #FitAt50 #HealthyAging #StrengthAfter35 #ConfidentAndStrong #FitnessOver40 #BusyWomenFitness #LiftHeavy #SustainableFitness #FitMoms #WellnessForWomen

🛑 LIMITED OFFER! 20% OFF Custom Training Plans💥

For a short time, I’m offering **20% OFF** my new one-off customized training programs—but only for the first 5 people to claim it!

✅ Fully customized to YOUR goals, schedule & fitness level
✅ No cookie-cutter plans—just real results!
✅ Designed for women ready to build strength & confidence

Only 5 spots at this price—so first in first served!

Use code CUSTOM20 at checkout to claim your discount now!
💥 I've limited this code to 5 redemptions only⏳

#WomensFitness #StrengthTraining #OnlineCoach #PersonalTrainer #FitnessForWomen #CustomWorkout #StrongNotSkinny #FitOver40 #FitnessGoals #WomenWhoLift #FitAt40 #FitAt50 #HealthyAging #StrengthAfter35 #ConfidentAndStrong #FitnessOver40 #BusyWomenFitness #LiftHeavy #SustainableFitness #FitMoms #WellnessForWomen

🌟Monday Motivation Post🌟

Did you know that starting around 30, our bones naturally lose density each year? And during menopause, that decline speeds up—bone loss can exceed 4% per year for up to a decade. 😳 But here’s the good news: you don’t have to let biology win.

Resistance training is your secret weapon for stronger bones, better balance and improved posture. 💪 Every squat, deadlift, and press isn’t just about building muscle—it’s about fighting back against bone loss and setting yourself up for a strong, resilient future.

The science is clear: lifting weights doesn’t just slow down bone loss, it can even reverse it. And let’s be real: no one's aiming to be a frail old lady 😉

So whether you’re picking up a dumbbell for the first time or smashing out your PR, every rep you do is a big ‘NOPE’ to biology trying to slow you down.

Let’s start this week strong. Lift heavy. Move confidently. Defy biology. You’ve got this. 💥

#MondayMotivation #49AndThriving #DefyBiology #WomenWhoLift #BoneHealth #fitover40 #menopausefitness

🌟Monday Motivation Post🌟

Did you know that starting around 30, our bones naturally lose density each year? And during menopause, that decline speeds up—bone loss can exceed 4% per year for up to a decade. 😳 But here’s the good news: you don’t have to let biology win.

Resistance training is your secret weapon for stronger bones, better balance and improved posture. 💪 Every squat, deadlift, and press isn’t just about building muscle—it’s about fighting back against bone loss and setting yourself up for a strong, resilient future.

The science is clear: lifting weights doesn’t just slow down bone loss, it can even reverse it. And let’s be real: no one's aiming to be a frail old lady 😉

So whether you’re picking up a dumbbell for the first time or smashing out your PR, every rep you do is a big ‘NOPE’ to biology trying to slow you down.

Let’s start this week strong. Lift heavy. Move confidently. Defy biology. You’ve got this. 💥

#MondayMotivation #49AndThriving #DefyBiology #WomenWhoLift #BoneHealth #fitover40 #menopausefitness

✨ High-Protein Cucumber Chicken Salad ✨

A protein-packed twist on the viral cucumber salad! This version is creamy, fresh, and super easy to make—perfect for meal prep or a quick, healthy meal. 🥗

Full Recipe

Ingredients (Serves 2):
🥒 1 large cucumber (sliced thin or into ribbons)
🍗 200g cooked chicken breast (shredded or diced)
🥄 1/4 cup plain nonfat Greek yogurt
🥄 1 tsp Dijon mustard
🥄 1 tbsp rice vinegar
🥄 1 tsp toasted sesame oil (optional)
🧄 1/4 tsp garlic powder
🧅 1/4 tsp onion powder
🍯 1 tsp honey or stevia (optional for sweetness)
🌱 1 tbsp sesame seeds (optional garnish)
🌱 1 green onion (thinly sliced for garnish)

Instructions

1️⃣ Slice the cucumber into thin ribbons or rounds. Salt and set aside or skip if you prefer a crunch!
2️⃣ In a small bowl, whisk together Greek yogurt, Dijon mustard, rice vinegar, sesame oil, garlic powder, onion powder, and honey until smooth.
3️⃣ Toss the sliced cucumber directly into the dressing and coat evenly.
4️⃣ Add 200g shredded chicken breast and gently mix.
5️⃣ Garnish with sesame seeds and green onions for added crunch and flavor.

Enjoy immediately or chill to let the flavors meld!

Macros (Per Serving):

✅ Calories: ~200 kcal
✅ Protein: ~32g
✅ Carbs: ~6g
✅ Fat: ~3g

💡 Save this recipe for your next healthy meal idea! Don’t forget to tag me when you try it. 🙌

#HealthyRecipes #HighProteinMeals #ViralCucumberSalad #MealPrepIdeas #LowCalorieEats #HealthyEating

✨ High-Protein Cucumber Chicken Salad ✨

A protein-packed twist on the viral cucumber salad! This version is creamy, fresh, and super easy to make—perfect for meal prep or a quick, healthy meal. 🥗

Full Recipe

Ingredients (Serves 2):
🥒 1 large cucumber (sliced thin or into ribbons)
🍗 200g cooked chicken breast (shredded or diced)
🥄 1/4 cup plain nonfat Greek yogurt
🥄 1 tsp Dijon mustard
🥄 1 tbsp rice vinegar
🥄 1 tsp toasted sesame oil (optional)
🧄 1/4 tsp garlic powder
🧅 1/4 tsp onion powder
🍯 1 tsp honey or stevia (optional for sweetness)
🌱 1 tbsp sesame seeds (optional garnish)
🌱 1 green onion (thinly sliced for garnish)

Instructions

1️⃣ Slice the cucumber into thin ribbons or rounds. Salt and set aside or skip if you prefer a crunch!
2️⃣ In a small bowl, whisk together Greek yogurt, Dijon mustard, rice vinegar, sesame oil, garlic powder, onion powder, and honey until smooth.
3️⃣ Toss the sliced cucumber directly into the dressing and coat evenly.
4️⃣ Add 200g shredded chicken breast and gently mix.
5️⃣ Garnish with sesame seeds and green onions for added crunch and flavor.

Enjoy immediately or chill to let the flavors meld!

Macros (Per Serving):

✅ Calories: ~200 kcal
✅ Protein: ~32g
✅ Carbs: ~6g
✅ Fat: ~3g

💡 Save this recipe for your next healthy meal idea! Don’t forget to tag me when you try it. 🙌

#HealthyRecipes #HighProteinMeals #ViralCucumberSalad #MealPrepIdeas #LowCalorieEats #HealthyEating

🚨 Stop believing the "batwing banishing" BS!🚨
( These actual exercises at the start of the reel, were posted on YouTube by someone with over 40 million subscribers claiming you would lose arm fat in 1 week) 🤯 Please 🙄

🌟 Bull💩 alert: 🌟 Spot-reducing fat isn’t a thing

💡The truth? 💣
Fat loss happens all over your body based on genetics. (you can thank your mum and dad!)
What *does* work:
✅ Strength training to build toned, sculpted arms.
✅ A balanced nutrition plan to support fat loss.
✅ Patience + consistency = results.

🔥 Arm Focused Workout:💪
1️⃣ Tricep Push-Ups (12-15 reps)
2️⃣ Overhead Tricep Extension
SUPERSET with:
Hammer Grip Cable Curl (10-12 reps each)
3️⃣ Cable Tricep Pushdown (Rope)
SUPERSET with:
Cross-Body Cable Curl (10-12 reps each)
4️⃣ Tricep Dips to failure 🔥(AMRAP to finish!)

💡 **Why it's effective:**
- Triceps and biceps are opposing muscle groups, so training them together is efficient and effective.
- Supersets = more intensity, less time wasted!

🚨 *Reminder:* You **cannot spot-reduce fat** from your arms (or anywhere else). Fat loss happens with consistent training, proper nutrition, and time. What you *CAN* do is build strong, toned muscles that’ll look amazing when the fat starts to drop.

💪 Save this workout and give it a go! Want a custom plan to reach your goals faster? DM me to get started today. 👊

#moniquegraycoaching #armtraining💪 #fitover40 #tonedarms #exercisetips #tricepworkout #WomensFitness

🚨 Stop believing the "batwing banishing" BS!🚨
( These actual exercises at the start of the reel, were posted on YouTube by someone with over 40 million subscribers claiming you would lose arm fat in 1 week) 🤯 Please 🙄

🌟 Bull💩 alert: 🌟 Spot-reducing fat isn’t a thing

💡The truth? 💣
Fat loss happens all over your body based on genetics. (you can thank your mum and dad!)
What *does* work:
✅ Strength training to build toned, sculpted arms.
✅ A balanced nutrition plan to support fat loss.
✅ Patience + consistency = results.

🔥 Arm Focused Workout:💪
1️⃣ Tricep Push-Ups (12-15 reps)
2️⃣ Overhead Tricep Extension
SUPERSET with:
Hammer Grip Cable Curl (10-12 reps each)
3️⃣ Cable Tricep Pushdown (Rope)
SUPERSET with:
Cross-Body Cable Curl (10-12 reps each)
4️⃣ Tricep Dips to failure 🔥(AMRAP to finish!)

💡 **Why it's effective:**
- Triceps and biceps are opposing muscle groups, so training them together is efficient and effective.
- Supersets = more intensity, less time wasted!

🚨 *Reminder:* You **cannot spot-reduce fat** from your arms (or anywhere else). Fat loss happens with consistent training, proper nutrition, and time. What you *CAN* do is build strong, toned muscles that’ll look amazing when the fat starts to drop.

💪 Save this workout and give it a go! Want a custom plan to reach your goals faster? DM me to get started today. 👊

#moniquegraycoaching #armtraining💪 #fitover40 #tonedarms #exercisetips #tricepworkout #WomensFitness

✨Monday Motivation✨
This week is all about connecting with what truly matters to YOU. 💖 Your health and fitness journey isn’t just about what’s on the outside—it’s about aligning your actions with your values and living with purpose.
🌟 Take a moment today to reflect: What are your deeply held values? Why are these goals important to you?

When your 'why' aligns with your values, every step forward feels meaningful. 🧘‍♀️✨

Drop your 'why' in the comments and let’s inspire each other to start this week with purpose! 💪
If you need help getting started, DM me with your questions
#moniquegraycoaching
#menopausefitness
#womenwhothrive
#habitchange
#valuebasedgoals

✨Monday Motivation✨
This week is all about connecting with what truly matters to YOU. 💖 Your health and fitness journey isn’t just about what’s on the outside—it’s about aligning your actions with your values and living with purpose.
🌟 Take a moment today to reflect: What are your deeply held values? Why are these goals important to you?

When your 'why' aligns with your values, every step forward feels meaningful. 🧘‍♀️✨

Drop your 'why' in the comments and let’s inspire each other to start this week with purpose! 💪
If you need help getting started, DM me with your questions
#moniquegraycoaching
#menopausefitness
#womenwhothrive
#habitchange
#valuebasedgoals

**Did you know creatine isn’t just for bodybuilders? It’s a powerhouse supplement that can help women in perimenopause and menopause feel stronger, more energized, and more vibrant! 💪✨**

Here’s how creatine works its magic:

🌟 **Preserve Lean Muscle:**
During menopause, declining estrogen levels can lead to muscle loss. Creatine helps maintain and build lean muscle, especially when combined with resistance training. Strong muscles mean better mobility, posture, and overall strength as you age.

🌟 **Support Bone Health:**
Bone density naturally decreases during menopause, increasing the risk of fractures. Creatine, paired with weight-bearing exercises, supports bone health by improving muscle strength, which puts positive stress on bones to keep them strong.

🌟 **Boost Energy & Brain Function:**
Feeling tired or mentally foggy? Creatine helps your cells produce energy (ATP), fueling both your body and brain. Studies show it can improve cognitive function and memory while fighting fatigue.

🌟 **Enhance Recovery:**
Creatine reduces muscle soreness and speeds up recovery after workouts or busy days, helping you bounce back faster and stay consistent with your fitness routine.

💡 **How to Use It:**
Taking just 3–5 grams of creatine daily is all it takes to enjoy these benefits. Mix it with water or add it to your morning smoothie—super simple and effective!

💛 **The Bottom Line:**
Menopause is a natural part of life, but with tools like creatine, you can feel empowered, strong, and ready to tackle every stage of it. Aging doesn’t have to mean slowing down!
Are you ready to feel stronger and more energized? Let me help you get started and thrive through any stage of life!
DM me with your questions 😊

**Disclaimer: Always consult a healthcare provider before starting any new supplement, including creatine, to ensure it's safe and appropriate for you**

#fitover40 #moniquegraycoaching #MenopauseWellness #PerimenopauseHealth #CreatineForWomen #EmpoweredAging #StrongWomen

**Did you know creatine isn’t just for bodybuilders? It’s a powerhouse supplement that can help women in perimenopause and menopause feel stronger, more energized, and more vibrant! 💪✨**

Here’s how creatine works its magic:

🌟 **Preserve Lean Muscle:**
During menopause, declining estrogen levels can lead to muscle loss. Creatine helps maintain and build lean muscle, especially when combined with resistance training. Strong muscles mean better mobility, posture, and overall strength as you age.

🌟 **Support Bone Health:**
Bone density naturally decreases during menopause, increasing the risk of fractures. Creatine, paired with weight-bearing exercises, supports bone health by improving muscle strength, which puts positive stress on bones to keep them strong.

🌟 **Boost Energy & Brain Function:**
Feeling tired or mentally foggy? Creatine helps your cells produce energy (ATP), fueling both your body and brain. Studies show it can improve cognitive function and memory while fighting fatigue.

🌟 **Enhance Recovery:**
Creatine reduces muscle soreness and speeds up recovery after workouts or busy days, helping you bounce back faster and stay consistent with your fitness routine.

💡 **How to Use It:**
Taking just 3–5 grams of creatine daily is all it takes to enjoy these benefits. Mix it with water or add it to your morning smoothie—super simple and effective!

💛 **The Bottom Line:**
Menopause is a natural part of life, but with tools like creatine, you can feel empowered, strong, and ready to tackle every stage of it. Aging doesn’t have to mean slowing down!
Are you ready to feel stronger and more energized? Let me help you get started and thrive through any stage of life!
DM me with your questions 😊

**Disclaimer: Always consult a healthcare provider before starting any new supplement, including creatine, to ensure it's safe and appropriate for you**

#fitover40 #moniquegraycoaching #MenopauseWellness #PerimenopauseHealth #CreatineForWomen #EmpoweredAging #StrongWomen

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New Zealand

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