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“Empowering Women Over 30 to Achieve Sustainable Health and Confidence Through Personalized Coaching”

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“Empowering Women Over 30 to Achieve Sustainable Health and Confidence Through Personalized Coaching”

This one is so much more than a few competition photos.

Going into the off season, one of my biggest goals wasn’t actually physical. ( Although the never ending battle of trying to grow some legs was still there 😉) It was working on my mindset,confidence and self-worth. Learning to feel like I deserved to be up there, showing the result of all my hard work.

I decided to self-coach this season, which was a pretty big step for me, and I also found an amazing posing coach who I really aligned with.
So looking at these photos now makes me so bloody happy!!
I’m actually smiling. Not just posing for the camera, but genuinely enjoying it.

I can look at these and feel proud. I can look at them and think yep, I deserve to be here. But also winning the Figure Overall and actually allowing myself to feel deserving of that title… that was probably the biggest win of all.
So this season has already given me way more than a trophy.
I'm proud of this version of me. But I’m definitely not done yet…next stop, Nationals in two weeks. Let's go 💪

Although this is a solo sport I'm very grateful for all the people behind the scenes.

Best Federation : @icnnewzealand
Photo cred: @robcaven.photography.nz
The glam squad:
Hair: @hair_by_lauren.o
Make up: @melanieandersonmua3
Tan: @shinebeautytherapy_nz
Recovery team:
@massage_by_ash
@habitat_chiropractic
Posing and Mindset:
@withleahmarie
And my amazing coach 😉 Me!!
@moniquegraycoaching

#BodybuildingJourney
#figurecompetitor
#GrowthMindset
#over50andstrong
#FitnessOver40

This one is so much more than a few competition photos.

Going into the off season, one of my biggest goals wasn’t actually physical. ( Although the never ending battle of trying to grow some legs was still there 😉) It was working on my mindset,confidence and self-worth. Learning to feel like I deserved to be up there, showing the result of all my hard work.

I decided to self-coach this season, which was a pretty big step for me, and I also found an amazing posing coach who I really aligned with.
So looking at these photos now makes me so bloody happy!!
I’m actually smiling. Not just posing for the camera, but genuinely enjoying it.

I can look at these and feel proud. I can look at them and think yep, I deserve to be here. But also winning the Figure Overall and actually allowing myself to feel deserving of that title… that was probably the biggest win of all.
So this season has already given me way more than a trophy.
I'm proud of this version of me. But I’m definitely not done yet…next stop, Nationals in two weeks. Let's go 💪

Although this is a solo sport I'm very grateful for all the people behind the scenes.

Best Federation : @icnnewzealand
Photo cred: @robcaven.photography.nz
The glam squad:
Hair: @hair_by_lauren.o
Make up: @melanieandersonmua3
Tan: @shinebeautytherapy_nz
Recovery team:
@massage_by_ash
@habitat_chiropractic
Posing and Mindset:
@withleahmarie
And my amazing coach 😉 Me!!
@moniquegraycoaching

#BodybuildingJourney
#figurecompetitor
#GrowthMindset
#over50andstrong
#FitnessOver40

Sometimes the doubters are the best motivation. Let them question you, then let your results do the talking.

#WomensFitnessCoach #MidlifeMuscle #FitOver50 #StrongWomen #FitnessMotivation

Sometimes the doubters are the best motivation. Let them question you, then let your results do the talking.

#WomensFitnessCoach #MidlifeMuscle #FitOver50 #StrongWomen #FitnessMotivation

Sooo...
Just a woman trying to fit it all in 🤪

#womensbodybuilding #WomenOver50 #MidlifeFitness #FitOver50 #StrongWomen

Sooo...
Just a woman trying to fit it all in 🤪

#womensbodybuilding #WomenOver50 #MidlifeFitness #FitOver50 #StrongWomen

It might feel cringe…
until someone tells you that you inspired them to start.

I don't really like posting pics of myself and often avoid it.
Not because I'm not proud of myself and what I’ve achieved but because putting myself out there can feel bloody uncomfortable and open to criticism.
But you know what?
Some might find it cringe but then someone might look at this photo and think, “If she can do that at 50, maybe I can too.”
And that matters more to me than worrying about the naysayers and looking a bit cringe. So expect more from me!! 😜

Anyway ladies, do the thing, post the photo, wear the outfit, start the gym, celebrate and share your achievements without fear of judgement.
You’re never too old to do something that scares you and you never know who you might inspire along the way.

#FigureCompetitor
#FitOver50
#StrongWomenOver50
#WomenOver50Fitness
#50plusfigurecompetitor

It might feel cringe…
until someone tells you that you inspired them to start.

I don't really like posting pics of myself and often avoid it.
Not because I'm not proud of myself and what I’ve achieved but because putting myself out there can feel bloody uncomfortable and open to criticism.
But you know what?
Some might find it cringe but then someone might look at this photo and think, “If she can do that at 50, maybe I can too.”
And that matters more to me than worrying about the naysayers and looking a bit cringe. So expect more from me!! 😜

Anyway ladies, do the thing, post the photo, wear the outfit, start the gym, celebrate and share your achievements without fear of judgement.
You’re never too old to do something that scares you and you never know who you might inspire along the way.

#FigureCompetitor
#FitOver50
#StrongWomenOver50
#WomenOver50Fitness
#50plusfigurecompetitor

Win before even stepping on stage!

One thing I always encourage my clients to do during a competition prep is set goals outside of a placing.

Because the placing is the one part you can't control.

You can control the work you put in, the condition you bring, your posing, your presentation, your mindset, your confidence and how you show up on the day. But a placing can't always reflect that.

You want goals to give you something you can take away from the prep and use in everyday life that mean more than a trophy.

Maybe it's learning to trust yourself, building confidence, learning consistency, understanding your body or proving to yourself that you can do hard things.

Those lessons don't disappear when the competition is over.

A prep should leave you with more than a trophy. It should leave you with skills, confidence and a better understanding of yourself that you can carry into whatever comes next.

Because you might not be able to control where you place, but you do get to decide what you take from the experience.

The placing is a result. The growth is yours.

#CompetitionPrep #BodybuildingMindset #FigureCompetitor #WomenInBodybuilding #MindsetMatters

Win before even stepping on stage!

One thing I always encourage my clients to do during a competition prep is set goals outside of a placing.

Because the placing is the one part you can't control.

You can control the work you put in, the condition you bring, your posing, your presentation, your mindset, your confidence and how you show up on the day. But a placing can't always reflect that.

You want goals to give you something you can take away from the prep and use in everyday life that mean more than a trophy.

Maybe it's learning to trust yourself, building confidence, learning consistency, understanding your body or proving to yourself that you can do hard things.

Those lessons don't disappear when the competition is over.

A prep should leave you with more than a trophy. It should leave you with skills, confidence and a better understanding of yourself that you can carry into whatever comes next.

Because you might not be able to control where you place, but you do get to decide what you take from the experience.

The placing is a result. The growth is yours.

#CompetitionPrep #BodybuildingMindset #FigureCompetitor #WomenInBodybuilding #MindsetMatters

There's many more I could probably add.
Fellow competitors... what's one comment that you're sick of hearing?
Drop it in the comments 👇

#figurecompetitor
#contestprep
#preplife
#femalebodybuildingcoach
#womenwholift

There's many more I could probably add.
Fellow competitors... what's one comment that you're sick of hearing?
Drop it in the comments 👇

#figurecompetitor
#contestprep
#preplife
#femalebodybuildingcoach
#womenwholift

People will look at this photo and see a woman who had just won the Overall Figure Nationals title.

They'll probably assume I felt proud, confident, accomplished.
Like all the hard work had finally paid off.
But that's not what was going on in my head at all.

Standing on that stage, all I could think was...

"Why me?"

"There are competitors here that look better than me."

"I'm not the biggest."

"I'm not the most symmetrical."

"Did they get it wrong?"

And then something happened that made those thoughts even louder.

They came out to present me with the Pro Qualifier card.
What should have been one of the proudest moments of my bodybuilding journey became one of the most uncomfortable.

Because instead of feeling excited, I felt like a fraud. Like I wasn't worthy of it.
Like I wasn't good enough to stand on a stage with professionals.

The truth is, it would have felt much safer to come second or third.
Then I could have quietly walked off stage.
No attention, no expectations, no feeling exposed.

These thoughts didn't stop when the show was over.
They followed me home.For weeks there were tears, there was self-doubt.

There was a constant questioning of whether I deserved what I had achieved.

Looking back at this photo now, I don't see a champion.

I see a woman carrying a lot of sadness, self-doubt and unworthiness behind a face that looks ungrateful.

And honestly, I just want to reach back through time and give her the biggest hug.

Because she worked so damn hard for that moment.

This season, of course I want to bring a better package.That's always the goal.

But alongside that I am going to stand on that stage believing I deserve to be there. And no matter what my placing is. I will feel proud of what I've achieved and not afraid of being seen.

When I look at my stage photos this time, I will see that in my eyes.
Not perfection or a false confidence.

Just someone who finally believes she's worthy of the things she's worked so hard for.

#BodybuildingJourney
#figurecompetitor
#GrowthMindset
#WomenSupportingWomen
#FitnessOver40

People will look at this photo and see a woman who had just won the Overall Figure Nationals title.

They'll probably assume I felt proud, confident, accomplished.
Like all the hard work had finally paid off.
But that's not what was going on in my head at all.

Standing on that stage, all I could think was...

"Why me?"

"There are competitors here that look better than me."

"I'm not the biggest."

"I'm not the most symmetrical."

"Did they get it wrong?"

And then something happened that made those thoughts even louder.

They came out to present me with the Pro Qualifier card.
What should have been one of the proudest moments of my bodybuilding journey became one of the most uncomfortable.

Because instead of feeling excited, I felt like a fraud. Like I wasn't worthy of it.
Like I wasn't good enough to stand on a stage with professionals.

The truth is, it would have felt much safer to come second or third.
Then I could have quietly walked off stage.
No attention, no expectations, no feeling exposed.

These thoughts didn't stop when the show was over.
They followed me home.For weeks there were tears, there was self-doubt.

There was a constant questioning of whether I deserved what I had achieved.

Looking back at this photo now, I don't see a champion.

I see a woman carrying a lot of sadness, self-doubt and unworthiness behind a face that looks ungrateful.

And honestly, I just want to reach back through time and give her the biggest hug.

Because she worked so damn hard for that moment.

This season, of course I want to bring a better package.That's always the goal.

But alongside that I am going to stand on that stage believing I deserve to be there. And no matter what my placing is. I will feel proud of what I've achieved and not afraid of being seen.

When I look at my stage photos this time, I will see that in my eyes.
Not perfection or a false confidence.

Just someone who finally believes she's worthy of the things she's worked so hard for.

#BodybuildingJourney
#figurecompetitor
#GrowthMindset
#WomenSupportingWomen
#FitnessOver40

The hardest part of getting fit in your 40s and 50s isn't the workout...

It's unlearning all the rubbish the fitness industry sold you in your 20s.

Honestly, I see this all the time with the women I coach. And it's one of the biggest challenges that I come across.
They've spent decades being told that carbs are bad, eating after 7pm causes weight gain, they need to cut out entire food groups, do endless cardio, eat as little as possible, or that their body is somehow "broken" blah, blah, blah

The result? A lot of fear, confusion, and frustration around food and exercise.
What we do together is re educate, so they can understand what goes on and how their body works. Which enables them to let go of the old beliefs that were never helping in the first place.

Learning that carbs aren't the enemy.
Learning that one meal won't ruin your progress.
Learning that strength training is one of the best things you can do for your body as you age.
Learning that consistency beats perfection every single time.

Re-educating yourself after years of diet culture takes time, but it's one of the most powerful things you can do for your health, confidence, and quality of life.

And trust me, when that lightbulb moment finally happens, everything gets so much easier. 💛

#womenover40fitness #womenover50fitness #midlifefitnessjourney #strengthtrainingforwomen #onlinefitnesscoach

The hardest part of getting fit in your 40s and 50s isn't the workout...

It's unlearning all the rubbish the fitness industry sold you in your 20s.

Honestly, I see this all the time with the women I coach. And it's one of the biggest challenges that I come across.
They've spent decades being told that carbs are bad, eating after 7pm causes weight gain, they need to cut out entire food groups, do endless cardio, eat as little as possible, or that their body is somehow "broken" blah, blah, blah

The result? A lot of fear, confusion, and frustration around food and exercise.
What we do together is re educate, so they can understand what goes on and how their body works. Which enables them to let go of the old beliefs that were never helping in the first place.

Learning that carbs aren't the enemy.
Learning that one meal won't ruin your progress.
Learning that strength training is one of the best things you can do for your body as you age.
Learning that consistency beats perfection every single time.

Re-educating yourself after years of diet culture takes time, but it's one of the most powerful things you can do for your health, confidence, and quality of life.

And trust me, when that lightbulb moment finally happens, everything gets so much easier. 💛

#womenover40fitness #womenover50fitness #midlifefitnessjourney #strengthtrainingforwomen #onlinefitnesscoach

Today is Monday the 1st. The day you've been waiting for is here.
No more excuses, no more "I'll start Monday", no more "I'll start next month".
There is no "perfect" time,
you just need to start.
Start with one habit, the walk, the meal, the workout.
The day is here. What you do with it is up to you.
If you need help getting started, I currently have 3 premium coaching spots available so please reach out.
Apply with link 🔗 in my Bio

#fitover40
#MondayMotivation
#habitchange
#WomensFitnessCoach
#MoniqueGrayCoaching

Today is Monday the 1st. The day you've been waiting for is here.
No more excuses, no more "I'll start Monday", no more "I'll start next month".
There is no "perfect" time,
you just need to start.
Start with one habit, the walk, the meal, the workout.
The day is here. What you do with it is up to you.
If you need help getting started, I currently have 3 premium coaching spots available so please reach out.
Apply with link 🔗 in my Bio

#fitover40
#MondayMotivation
#habitchange
#WomensFitnessCoach
#MoniqueGrayCoaching

The goal isn’t just to live longer… it’s to stay strong enough to actually enjoy life while you’re here.

To move your body without pain.
To keep up with your kids, grandkids, friends.To have energy, confidence and independence.

That’s why I’ll keep talking about strength training until more women realise it’s about so much more than how your body looks.Because quality of life matters just as much as longevity.

Strong over skinny.
Always.

#Fitover40 #StrongWomen #MenopauseTraining #HealthyAging #TrainForLongevity

The goal isn’t just to live longer… it’s to stay strong enough to actually enjoy life while you’re here.

To move your body without pain.
To keep up with your kids, grandkids, friends.To have energy, confidence and independence.

That’s why I’ll keep talking about strength training until more women realise it’s about so much more than how your body looks.Because quality of life matters just as much as longevity.

Strong over skinny.
Always.

#Fitover40 #StrongWomen #MenopauseTraining #HealthyAging #TrainForLongevity

8 weeks apart!
63 years old, in menopause, down 7.6kg already and still continuing to make progress 🙌🏼 another 1.5kg since these pics. But this is so much more than weight loss.

This is why I’ll always keep talking about the importance of looking after yourself at every stage of life. You are never “too old” to start feeling strong, healthy and confident again.

What makes me even more proud is that she hasn’t put her life on hold to get these results. She’s still socialising, travelling, eating out and enjoying herself while learning how to fuel her body and create habits that actually last.

And the biggest win of all. She’s feeling more energetic, more in control around food and finding herself again and this is only the beginning. Watch this space!!

#menopausefitness #womensfatloss #over50fitness #midlifewellness
#bodytransformation

8 weeks apart!
63 years old, in menopause, down 7.6kg already and still continuing to make progress 🙌🏼 another 1.5kg since these pics. But this is so much more than weight loss.

This is why I’ll always keep talking about the importance of looking after yourself at every stage of life. You are never “too old” to start feeling strong, healthy and confident again.

What makes me even more proud is that she hasn’t put her life on hold to get these results. She’s still socialising, travelling, eating out and enjoying herself while learning how to fuel her body and create habits that actually last.

And the biggest win of all. She’s feeling more energetic, more in control around food and finding herself again and this is only the beginning. Watch this space!!

#menopausefitness #womensfatloss #over50fitness #midlifewellness
#bodytransformation

I know I talk about this all the time… but I’m going to keep repeating it because I wish more young women understood this sooner.

Strength training is not just about aesthetics.
Yes, building muscle can change the way your body looks but that’s honestly the least important part long term.

When you’re young, it’s easy to only focus on being skinny, because you can’t yet see the bigger picture.
But the habits you build now are shaping the woman you’ll be in your 40s, 50s, 60s and beyond.

Muscle matters, strength matters.
Being able to move well, stay independent, support your metabolism, protect your bones, regulate hormones, and actually feel capable in your body… that matters!

I want more girls growing up chasing strong over skinny.
Learning how to fuel their bodies, train properly, and see exercise as something that supports their future not just something used to lose weight.

And yes, aesthetics can be a bonus.
But strength training is about so much more than what you look like.

So if I keep repeating this over and over again… this is why. And I'm not going to stop.🤍

#StrongOverSkinny
#WomenWhoLift
#StrengthTrainingForWomen
#SkinnyTok
#MuscleIsHealth

I know I talk about this all the time… but I’m going to keep repeating it because I wish more young women understood this sooner.

Strength training is not just about aesthetics.
Yes, building muscle can change the way your body looks but that’s honestly the least important part long term.

When you’re young, it’s easy to only focus on being skinny, because you can’t yet see the bigger picture.
But the habits you build now are shaping the woman you’ll be in your 40s, 50s, 60s and beyond.

Muscle matters, strength matters.
Being able to move well, stay independent, support your metabolism, protect your bones, regulate hormones, and actually feel capable in your body… that matters!

I want more girls growing up chasing strong over skinny.
Learning how to fuel their bodies, train properly, and see exercise as something that supports their future not just something used to lose weight.

And yes, aesthetics can be a bonus.
But strength training is about so much more than what you look like.

So if I keep repeating this over and over again… this is why. And I'm not going to stop.🤍

#StrongOverSkinny
#WomenWhoLift
#StrengthTrainingForWomen
#SkinnyTok
#MuscleIsHealth

Currently stuck somewhere between
“damn… I’m actually proud of myself”
and
“but..have you done enough?.”

Prep is such a weird headspace sometimes.
You can see how far you’ve come while still focusing on everything you need to improve.

Some days I look at myself and think, “we’re getting there.”
Other days I’m already thinking about how to push harder, be better, dig deeper.

I think a lot of us do this in life too, not just in prep.
Always chasing the next goal without really stopping to acknowledge the progress we’ve already made.

Trying to remind myself that it’s okay to be proud of the current version of me while still working toward the next one.

Both can exist at the same time. 🤍

#fitover40 #strongnotskinny #womensfitnessjourney #mindsetmatters #bodybuildingprep

Currently stuck somewhere between
“damn… I’m actually proud of myself”
and
“but..have you done enough?.”

Prep is such a weird headspace sometimes.
You can see how far you’ve come while still focusing on everything you need to improve.

Some days I look at myself and think, “we’re getting there.”
Other days I’m already thinking about how to push harder, be better, dig deeper.

I think a lot of us do this in life too, not just in prep.
Always chasing the next goal without really stopping to acknowledge the progress we’ve already made.

Trying to remind myself that it’s okay to be proud of the current version of me while still working toward the next one.

Both can exist at the same time. 🤍

#fitover40 #strongnotskinny #womensfitnessjourney #mindsetmatters #bodybuildingprep

If you’re judging how effective your workouts are by how sore you feel the next day… you’re focusing on the wrong thing.

Soreness doesn't necessarily mean progress, it’s just your body responding to something it’s not used to.

Yes, you might get DOMS when you start a new program or introduce something new, that’s normal.
But if you’re still getting really sore week after week, that’s usually a sign you’re either not recovering properly or you're switching programs too often. It's not a sign your training is “working better.”

Real progress comes from doing the same lifts consistently, and improving them over time, more reps, more load, better execution.

If you’re always chasing soreness, jumping from program to program and always changing the stimulus…
then you're not giving your body a chance to actually build on anything.

That’s where a lot of people get stuck and never achieve the benefits they're chasing.
Consistency and repetition may seem boring but it beats novelty every time.

👇 If you want a plan built around real progression flick me a DM, it's what I do.

#WomensFitnessCoach
#FatLossForWomen
#StrengthTrainingForWomen
#fitover40
#OnlineFitnessCoach

If you’re judging how effective your workouts are by how sore you feel the next day… you’re focusing on the wrong thing.

Soreness doesn't necessarily mean progress, it’s just your body responding to something it’s not used to.

Yes, you might get DOMS when you start a new program or introduce something new, that’s normal.
But if you’re still getting really sore week after week, that’s usually a sign you’re either not recovering properly or you're switching programs too often. It's not a sign your training is “working better.”

Real progress comes from doing the same lifts consistently, and improving them over time, more reps, more load, better execution.

If you’re always chasing soreness, jumping from program to program and always changing the stimulus…
then you're not giving your body a chance to actually build on anything.

That’s where a lot of people get stuck and never achieve the benefits they're chasing.
Consistency and repetition may seem boring but it beats novelty every time.

👇 If you want a plan built around real progression flick me a DM, it's what I do.

#WomensFitnessCoach
#FatLossForWomen
#StrengthTrainingForWomen
#fitover40
#OnlineFitnessCoach

But also we all love toned arms, right?
Here's what I added to my upper body workout today:
Save for later💪

1:EZ bar Bicep curls 3 x 10-12

2a:Cable Single arm reverse grip tricep pull down 3 x 10-12
Super set with
2b:Face away cable curls 3 x10-12

3a: Cable rope Overhead Tricep extension 3x 10-12
Super set with
3b: Narrow Pushups 3x until failure

#tonedarmworkout #bicepsandtriceps #womensfitness
#jackedwifey

But also we all love toned arms, right?
Here's what I added to my upper body workout today:
Save for later💪

1:EZ bar Bicep curls 3 x 10-12

2a:Cable Single arm reverse grip tricep pull down 3 x 10-12
Super set with
2b:Face away cable curls 3 x10-12

3a: Cable rope Overhead Tricep extension 3x 10-12
Super set with
3b: Narrow Pushups 3x until failure

#tonedarmworkout #bicepsandtriceps #womensfitness
#jackedwifey

Your competition isn't the person next to you... it's the version of you that wants to feel comfortable.

It's the habits that hold you back, the excuses that keep showing up and the self doubt that tells you to stop.

But growth happens when you stop choosing comfort over discipline, even on the hard days.

It's you vs you, every single day

Is your biggest challenge external or is it the battle in your own head? 👇

#ProgressOverPerfection #womenwholift #FitnessJourney
#selfgrowth #fitover50women

Your competition isn't the person next to you... it's the version of you that wants to feel comfortable.

It's the habits that hold you back, the excuses that keep showing up and the self doubt that tells you to stop.

But growth happens when you stop choosing comfort over discipline, even on the hard days.

It's you vs you, every single day

Is your biggest challenge external or is it the battle in your own head? 👇

#ProgressOverPerfection #womenwholift #FitnessJourney
#selfgrowth #fitover50women

Did you know...
1kg of muscle burns around 13-15 calories per day while at rest and 1kg of fat only burns 4-6.
That means the more muscle you have, the more calories your body burns...even when you are doing nothing.
This is why building and preserving lean muscle mass is one of the most powerful things you can do for your metabolism and long term health goals.
Especially during peri menopause and menopause. As we age and hormones shift, it becomes easier to lose muscle and gain body fat.
When muscle drops, your metabolism slows down too.
So ladies lift those weights!!
Instead of thinking "burn more calories...start thinking" build more muscle" 💪

#fitover40 #menopausetraining #menopausefatloss #fitnessfacts
#womensstrengthtraining

Did you know...
1kg of muscle burns around 13-15 calories per day while at rest and 1kg of fat only burns 4-6.
That means the more muscle you have, the more calories your body burns...even when you are doing nothing.
This is why building and preserving lean muscle mass is one of the most powerful things you can do for your metabolism and long term health goals.
Especially during peri menopause and menopause. As we age and hormones shift, it becomes easier to lose muscle and gain body fat.
When muscle drops, your metabolism slows down too.
So ladies lift those weights!!
Instead of thinking "burn more calories...start thinking" build more muscle" 💪

#fitover40 #menopausetraining #menopausefatloss #fitnessfacts
#womensstrengthtraining

It's never just about the weight on the bar for me. It's what it represents.
Longevity, strength that lasts, showing up and leading by example.
Not just for my kids, but their kids too.
Strong women don't have an expiry date and that legacy matters.

#StrongWomen #mumswholift #longevity #leadingbyexample #strongnana

It's never just about the weight on the bar for me. It's what it represents.
Longevity, strength that lasts, showing up and leading by example.
Not just for my kids, but their kids too.
Strong women don't have an expiry date and that legacy matters.

#StrongWomen #mumswholift #longevity #leadingbyexample #strongnana

Strong women don’t compete,they raise the standard.

Let's stop bonding over shrinking ourselves and start supporting each other to get stronger and fuel better.

This isn't just about how you look now, it's about how you age. Building muscle, supporting your metabolism and looking after your body properly is what keeps you strong, capable and confident long term.
There’s nothing empowering about trying to make yourself smaller.

Let's back each other to grow, in the gym and in life.

#womensupportingwomen #strongwomen #strengthoveraesthetics #girlswholift #womensfitness

Strong women don’t compete,they raise the standard.

Let's stop bonding over shrinking ourselves and start supporting each other to get stronger and fuel better.

This isn't just about how you look now, it's about how you age. Building muscle, supporting your metabolism and looking after your body properly is what keeps you strong, capable and confident long term.
There’s nothing empowering about trying to make yourself smaller.

Let's back each other to grow, in the gym and in life.

#womensupportingwomen #strongwomen #strengthoveraesthetics #girlswholift #womensfitness

Everyone asking if I still compete...
don't worry, prep is coming 👀"

The awkward stage is part of the process but unsolicited comments about someone's body shouldn't be.

Bodybuilding has phases and this is one of them. But a reminder, just because someone competes, it doesn't give you the right to comment on their body.

#figureprep #gymhumour #strongwomenover40
#respecttheprocess #bodybuildingjourney

Everyone asking if I still compete...
don't worry, prep is coming 👀"

The awkward stage is part of the process but unsolicited comments about someone's body shouldn't be.

Bodybuilding has phases and this is one of them. But a reminder, just because someone competes, it doesn't give you the right to comment on their body.

#figureprep #gymhumour #strongwomenover40
#respecttheprocess #bodybuildingjourney

Focusing on the important stuff...and manifesting that dump truck ass 🙏 🍑

#gymhumour #glutefocus #womenwholift
#StrongAtAnyAge #fitover50women

Focusing on the important stuff...and manifesting that dump truck ass 🙏 🍑

#gymhumour #glutefocus #womenwholift
#StrongAtAnyAge #fitover50women

🚨No extremes here.
You need a plan you can stick to.
Not one you can survive for 3 weeks.
Progressive training,enough protein, enough food,rest days and consistency. That's it! Oh and don't forget caffeine 😉

#SustainableFatLoss #WomensStrengthTraining #Over30Fitness #HabitChangeCoach #strongnotsmall

🚨No extremes here.
You need a plan you can stick to.
Not one you can survive for 3 weeks.
Progressive training,enough protein, enough food,rest days and consistency. That's it! Oh and don't forget caffeine 😉

#SustainableFatLoss #WomensStrengthTraining #Over30Fitness #HabitChangeCoach #strongnotsmall

One day my boys will be men with families of their own.
The last thing I want… is to become their responsibility because I chose comfort over strength.

We don’t talk enough about this part of training.
Muscle is more than aesthetics.
It’s insurance for your future.

I train hard now, so I can live well later.
I train hard because muscle is independence.
Because strength protects bone, brain and metabolism.
Because I want vitality in my 80s, not vulnerability.
If you’re over 30 and not lifting yet… this is your sign.

#WomenWhoLift
#StrongOver40
#MumsWhoTrain
#MuscleIsMedicine
#TrainForLife

One day my boys will be men with families of their own.
The last thing I want… is to become their responsibility because I chose comfort over strength.

We don’t talk enough about this part of training.
Muscle is more than aesthetics.
It’s insurance for your future.

I train hard now, so I can live well later.
I train hard because muscle is independence.
Because strength protects bone, brain and metabolism.
Because I want vitality in my 80s, not vulnerability.
If you’re over 30 and not lifting yet… this is your sign.

#WomenWhoLift
#StrongOver40
#MumsWhoTrain
#MuscleIsMedicine
#TrainForLife

I know it can be hard.
I know progress can feel slow.
I know some days it feels uncomfortable, unfamiliar, maybe even impossible.

You don't need to be perfect.
You just need to keep showing up.
And if they're watching?
Show them how powerful consistency can be.

You deserve to see what happens when you don’t quit.

Because on the other side of those small, ordinary, consistent days is a woman you’ll be so proud of.

Keep showing up.
Keep trusting the process.
Let the doubters watch!

Ready for your different? DM me

#consistencyoverperfection #strongwomen #womensfitness #fitover30 #fitover40

I know it can be hard.
I know progress can feel slow.
I know some days it feels uncomfortable, unfamiliar, maybe even impossible.

You don't need to be perfect.
You just need to keep showing up.
And if they're watching?
Show them how powerful consistency can be.

You deserve to see what happens when you don’t quit.

Because on the other side of those small, ordinary, consistent days is a woman you’ll be so proud of.

Keep showing up.
Keep trusting the process.
Let the doubters watch!

Ready for your different? DM me

#consistencyoverperfection #strongwomen #womensfitness #fitover30 #fitover40

Some will judge you.
Someone else will be inspired by you.

You can’t control the lens people see you through…
but you can control how you show up.
I show up so I can age with strength, confidence, and independence.
I show up so the people around me can see what’s possible.
I show up because future me is watching.
How about you?

#strongwomen #fitover30 #agingpowerfully #womensfitness #womensonlinecoaching

Some will judge you.
Someone else will be inspired by you.

You can’t control the lens people see you through…
but you can control how you show up.
I show up so I can age with strength, confidence, and independence.
I show up so the people around me can see what’s possible.
I show up because future me is watching.
How about you?

#strongwomen #fitover30 #agingpowerfully #womensfitness #womensonlinecoaching

The real transformation isn’t the before & after.
It’s who you become in between.

That’s the part no photo can show.

#ConsistencyOverPerfection
#WomenWhoLift
#BehaviourChange
#FitnessMindset
#moniquegraycoaching

The real transformation isn’t the before & after.
It’s who you become in between.

That’s the part no photo can show.

#ConsistencyOverPerfection
#WomenWhoLift
#BehaviourChange
#FitnessMindset
#moniquegraycoaching

🚨PSA there are a lot of people out there selling fad diets and quick fixes knowing all to well they don't work.
These quick fixes don't just fail your body, they fail your confidence.
When the promised results don't happen, the blame is quietly shifted onto you. Not the the method or unrealistic promise.
The cycle then repeats itself.
The marketing is designed to hit when you're low in confidence, frustrated and tired of trying.

Yes, I work in the fitness industry and get paid to do what I do. But I do it in a safe, realistic,sustainable way that I can be proud of.
I could make a hella lot more money selling extreme promises "Detox this" "Reset your metabolism" blah, blah blah!
But I choose to coach differently and stay poor 😜
Anyway, if something promises fast results with zero effort, ask yourself who actually benefits?

#dietculture
#womenshealth
#onlinecoach
#ethicalcoaching
#SustainableFatLoss

🚨PSA there are a lot of people out there selling fad diets and quick fixes knowing all to well they don't work.
These quick fixes don't just fail your body, they fail your confidence.
When the promised results don't happen, the blame is quietly shifted onto you. Not the the method or unrealistic promise.
The cycle then repeats itself.
The marketing is designed to hit when you're low in confidence, frustrated and tired of trying.

Yes, I work in the fitness industry and get paid to do what I do. But I do it in a safe, realistic,sustainable way that I can be proud of.
I could make a hella lot more money selling extreme promises "Detox this" "Reset your metabolism" blah, blah blah!
But I choose to coach differently and stay poor 😜
Anyway, if something promises fast results with zero effort, ask yourself who actually benefits?

#dietculture
#womenshealth
#onlinecoach
#ethicalcoaching
#SustainableFatLoss

What if I told you that you’re exactly where you deserve to be?

Not as a judgement — but as a mirror.

Your current results reflect your current habits, choices, and priorities.
That might feel uncomfortable to hear, but it's also incredibly powerful.
Because it means change is possible.

You can blame your age, your schedule, your past attempts.
Or you can get curious about what needs to change.

You already know:
• Where you’re inconsistent
• What you avoid because it feels uncomfortable
• What you say you want vs what you actually do

The women whose results you admire,didn't get there because they're special or more motivated —
They were exactly like you, but...
*They were willing to make change before they felt ready.
*They stayed consistent when motivation dropped.
*They were willing to do the basics, imperfectly, for longer.

👉You don't need more discipline.
You need better systems, support and self trust

🚨Save this for the moment you feel stuck.
Not to judge yourself but to remind yourself.
You're not trapped. You're at a choice point and your next choice matters.

#ChoicePoint
#ProgressOverPerfection
#HabitChange
#womensfitnesscoach
#StrongWomen

What if I told you that you’re exactly where you deserve to be?

Not as a judgement — but as a mirror.

Your current results reflect your current habits, choices, and priorities.
That might feel uncomfortable to hear, but it's also incredibly powerful.
Because it means change is possible.

You can blame your age, your schedule, your past attempts.
Or you can get curious about what needs to change.

You already know:
• Where you’re inconsistent
• What you avoid because it feels uncomfortable
• What you say you want vs what you actually do

The women whose results you admire,didn't get there because they're special or more motivated —
They were exactly like you, but...
*They were willing to make change before they felt ready.
*They stayed consistent when motivation dropped.
*They were willing to do the basics, imperfectly, for longer.

👉You don't need more discipline.
You need better systems, support and self trust

🚨Save this for the moment you feel stuck.
Not to judge yourself but to remind yourself.
You're not trapped. You're at a choice point and your next choice matters.

#ChoicePoint
#ProgressOverPerfection
#HabitChange
#womensfitnesscoach
#StrongWomen

Arrgh!! 🫣
Firstly I want to scream but then my heart sinks a little.
Not because they've done something wrong but because I know where this belief came from.
It's years of diet culture that has taught us that food must be earned.
And if you stuff up you just starve yourself and go hard with cardio.
So one of the first things I teach my clients is that consistency will always matter more than perfection. Progress comes from small, consistent changes over time.
And consistency isn't just about food and training. It's about understanding stress, thoughts, feelings and emotions and how these shape our choices.
An off week doesn't mean less food. It's about asking the right questions and establishing strategies and compassion for the stage you're in.
We create lasting change through building habits that are sustainable and human. Realising progress isn't earned through punishment and slip ups are part of the journey to lasting change.

➡️ If you would like some help, send me a message or visit the link in my bio to apply for coaching.

#ConsistencyOverPerfection
#WomensFitnessCoach
#DitchDietCulture
#Over30Fitness
#moniquegraycoaching

Arrgh!! 🫣
Firstly I want to scream but then my heart sinks a little.
Not because they've done something wrong but because I know where this belief came from.
It's years of diet culture that has taught us that food must be earned.
And if you stuff up you just starve yourself and go hard with cardio.
So one of the first things I teach my clients is that consistency will always matter more than perfection. Progress comes from small, consistent changes over time.
And consistency isn't just about food and training. It's about understanding stress, thoughts, feelings and emotions and how these shape our choices.
An off week doesn't mean less food. It's about asking the right questions and establishing strategies and compassion for the stage you're in.
We create lasting change through building habits that are sustainable and human. Realising progress isn't earned through punishment and slip ups are part of the journey to lasting change.

➡️ If you would like some help, send me a message or visit the link in my bio to apply for coaching.

#ConsistencyOverPerfection
#WomensFitnessCoach
#DitchDietCulture
#Over30Fitness
#moniquegraycoaching

It's called The Long Game!!
Weight loss challenges may work for some people. They're just not how I coach or live.
Our bodies respond best to small repeatable habits done consistently over time.
My challenge to lifestyle clients is simple:
Show up as best you can.
Not perfectly.
Not intensely.
Just Consistently.
We focus on small habit changes and adjust for busy weeks, low energy, holidays, stress and different life chapters
It's not about before and afters. Just lots of during, celebrating the milestones and achievements along the way.
Who wants to play the long game? ✋

Send me a DM if you want to learn more about my coaching or apply via link in my bio.

#womensfitnesscoach #newyearchallenge #HealthyHabits #strengthtrainingforwomen #menopausetraining

It's called The Long Game!!
Weight loss challenges may work for some people. They're just not how I coach or live.
Our bodies respond best to small repeatable habits done consistently over time.
My challenge to lifestyle clients is simple:
Show up as best you can.
Not perfectly.
Not intensely.
Just Consistently.
We focus on small habit changes and adjust for busy weeks, low energy, holidays, stress and different life chapters
It's not about before and afters. Just lots of during, celebrating the milestones and achievements along the way.
Who wants to play the long game? ✋

Send me a DM if you want to learn more about my coaching or apply via link in my bio.

#womensfitnesscoach #newyearchallenge #HealthyHabits #strengthtrainingforwomen #menopausetraining

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@moniquegraycoaching

Ph 021 1556459

hello@moniquegraycoaching.com

25 Sterling Cres

Kaiapoi

New Zealand

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