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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”

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

January gyms get busy… and the complaints roll in.

“Too crowded.”
“Can’t wait till February 🙄.”
Cue the eye rolls and memes.

Yep, I hate to admit it but I've done it myself.
But here’s the part we forget 👇

Most of the people in the gym right now didn’t just wander in for fun.
They’re nervous or even confused.
They’re starting out or trying again.
They’re doing something hard because they know they need to take better care of themselves.

Funny thing is…
The same people complaining about the crowds are often the ones saying,
“People should look after themselves more.”

Well, this is exactly that.

So if you’ve been training for a while,
Smile.
Give space.
Help if you can.
Be the person who makes the gym feel less intimidating, not the reason someone doesn’t come back.

Because it might be your normal workout…
but for them, it took courage just to show up.

We all start somewhere ❤️

Question:
What’s one small thing someone did at the gym that made you feel welcome(or unwelcome)when you were new?

#JanuaryGyms #womensfitnesscoach #EveryoneStartsSomewhere #GymCulture #InclusiveFitness

January gyms get busy… and the complaints roll in.

“Too crowded.”
“Can’t wait till February 🙄.”
Cue the eye rolls and memes.

Yep, I hate to admit it but I've done it myself.
But here’s the part we forget 👇

Most of the people in the gym right now didn’t just wander in for fun.
They’re nervous or even confused.
They’re starting out or trying again.
They’re doing something hard because they know they need to take better care of themselves.

Funny thing is…
The same people complaining about the crowds are often the ones saying,
“People should look after themselves more.”

Well, this is exactly that.

So if you’ve been training for a while,
Smile.
Give space.
Help if you can.
Be the person who makes the gym feel less intimidating, not the reason someone doesn’t come back.

Because it might be your normal workout…
but for them, it took courage just to show up.

We all start somewhere ❤️

Question:
What’s one small thing someone did at the gym that made you feel welcome(or unwelcome)when you were new?

#JanuaryGyms #womensfitnesscoach #EveryoneStartsSomewhere #GymCulture #InclusiveFitness

March - December and still going.This wasn't a quick fix. It was a decision she made to choose herself, build habits that fit her life and continue to keep showing up. No fresh starts. No deadlines. That's the difference.

This is how I coach women, sustainability without extremes.
I'm now opening my books for coaching in 2026. Apply via link in my bio
#fitover40 #womenwholift #moniquegraycoaching #womensfitnesscoach #habitbasedcoaching

March - December and still going.This wasn't a quick fix. It was a decision she made to choose herself, build habits that fit her life and continue to keep showing up. No fresh starts. No deadlines. That's the difference.

This is how I coach women, sustainability without extremes.
I'm now opening my books for coaching in 2026. Apply via link in my bio
#fitover40 #womenwholift #moniquegraycoaching #womensfitnesscoach #habitbasedcoaching

🚨Important note before anyone panics about the stage photo

That's not how I look all year-round.
It’s something I intentionally train and eat for. For my goal and a specific moment in time.

I realise this look is not for everyone and I don't expect it to be, unless your goal is to compete.

I share it to prove a point:
👉 Muscle can be built in peri-menopause and menopause
👉 Strength and shape don’t have to disappear with age
👉 Training style matters
👉 What I achieved didn’t “just happen”, it came from consistent , strategic resistance training, fueling properly, and respecting recovery

I'm passionate about helping women discover what's possible at any age.
Peri-menopause isn’t the end, it’s the point where strategy matters more.

If you want support building strength, confidence, and muscle during peri-menopause or menopause or have a goal of jumping on the body building stage

📩 DM me STRONG and I’ll send you info on coaching options.

#perimenopausefitness #menopausefitness #strongat40plus #strongat50plus #womenwholift #midlifemuscle #menopausestrength #perimenopausesupport #menopausehealth #womenover40fitness #womenover50fitness #muscleafter40 #muscleafter50 #fitover40women #fitover50women # #progressnoperfection #womensstrengthtraining #midlifewellness #healthyhormones

🚨Important note before anyone panics about the stage photo

That's not how I look all year-round.
It’s something I intentionally train and eat for. For my goal and a specific moment in time.

I realise this look is not for everyone and I don't expect it to be, unless your goal is to compete.

I share it to prove a point:
👉 Muscle can be built in peri-menopause and menopause
👉 Strength and shape don’t have to disappear with age
👉 Training style matters
👉 What I achieved didn’t “just happen”, it came from consistent , strategic resistance training, fueling properly, and respecting recovery

I'm passionate about helping women discover what's possible at any age.
Peri-menopause isn’t the end, it’s the point where strategy matters more.

If you want support building strength, confidence, and muscle during peri-menopause or menopause or have a goal of jumping on the body building stage

📩 DM me STRONG and I’ll send you info on coaching options.

#perimenopausefitness #menopausefitness #strongat40plus #strongat50plus #womenwholift #midlifemuscle #menopausestrength #perimenopausesupport #menopausehealth #womenover40fitness #womenover50fitness #muscleafter40 #muscleafter50 #fitover40women #fitover50women # #progressnoperfection #womensstrengthtraining #midlifewellness #healthyhormones

🚨Unpopular opinion: December beats January for starting new goals.
Everyone thinks they need to wait until after New Year's to get their shit together.
December though?
December gives you a head start, if you're willing to take it.
Expectations are lower. Your schedule is messy but you've also got pockets of time off work, slow mornings, shorter work weeks and moments where life loosens it's grip a little.
There's no perfectionism. No "New Year New Me" pressure. Just space to start something small and flexible.
You'll get the head start and roll into the New year with momentum.

Honestly, if you've been thinking about getting support, December is the best time to apply. Before the New Year New Me craziness!!

Apply for coaching or book a free consult call through🔗 Link in bio.
*Limited spaces left for 2026*

#moniquegraycoaching #WomensFitnessCoach #habitchangecoach #newyearnewme #fitover40 #momentumovermotivation
#womensbodybuildingcoach

🚨Unpopular opinion: December beats January for starting new goals.
Everyone thinks they need to wait until after New Year's to get their shit together.
December though?
December gives you a head start, if you're willing to take it.
Expectations are lower. Your schedule is messy but you've also got pockets of time off work, slow mornings, shorter work weeks and moments where life loosens it's grip a little.
There's no perfectionism. No "New Year New Me" pressure. Just space to start something small and flexible.
You'll get the head start and roll into the New year with momentum.

Honestly, if you've been thinking about getting support, December is the best time to apply. Before the New Year New Me craziness!!

Apply for coaching or book a free consult call through🔗 Link in bio.
*Limited spaces left for 2026*

#moniquegraycoaching #WomensFitnessCoach #habitchangecoach #newyearnewme #fitover40 #momentumovermotivation
#womensbodybuildingcoach

I might laugh it off with spiders, but the real fear for myself and so many women is aging in a body that doesn't feel strong, energised and cared for.
You don't have to settle for " just getting older" You can build and maintain muscle, boost energy and feel better at 40+. You just have to decide to show up for yourself.
Small habits. Consistency. Self respect.
Age strong,not scared 💪

Want some guidance? Flick me a DM or click link in my bio

#fitover40 #MoniqueGrayCoaching #WomenWhoLift #HealthyAging #EmpoweredWomen #StrengthAndConfidence #ConsistencyIsKey #AgeStrongNotScared #WellnessJourney #HabitChange #SelfCareForWomen #FitLife #Over40Fitness #StrongNotScared #BodyConfidence

I might laugh it off with spiders, but the real fear for myself and so many women is aging in a body that doesn't feel strong, energised and cared for.
You don't have to settle for " just getting older" You can build and maintain muscle, boost energy and feel better at 40+. You just have to decide to show up for yourself.
Small habits. Consistency. Self respect.
Age strong,not scared 💪

Want some guidance? Flick me a DM or click link in my bio

#fitover40 #MoniqueGrayCoaching #WomenWhoLift #HealthyAging #EmpoweredWomen #StrengthAndConfidence #ConsistencyIsKey #AgeStrongNotScared #WellnessJourney #HabitChange #SelfCareForWomen #FitLife #Over40Fitness #StrongNotScared #BodyConfidence

I don’t have a Black Friday special, because the best investment you can make isn’t something I can discount — it’s your health.
No sale, no code, no limited-time offer can give you the return that looking after your body will.

You only get one.
No upgrades, no replacements, no warranty swaps.

Invest in your strength.
Invest in your energy.
Invest in your long-term wellbeing.
Invest in future you!

Black Friday deals come and go…
but the results of taking care of yourself last a lifetime. 🤍

If you’re ready to invest in you, apply for coaching — link in bio.

#InvestInYourHealth #BlackFridayMindset #NoDiscountNeeded #HealthIsWealth #WellnessOverDeals #FitnessLifestyle #LongevityLiving #YourBodyYourHome #BestInvestmentIsYou

I don’t have a Black Friday special, because the best investment you can make isn’t something I can discount — it’s your health.
No sale, no code, no limited-time offer can give you the return that looking after your body will.

You only get one.
No upgrades, no replacements, no warranty swaps.

Invest in your strength.
Invest in your energy.
Invest in your long-term wellbeing.
Invest in future you!

Black Friday deals come and go…
but the results of taking care of yourself last a lifetime. 🤍

If you’re ready to invest in you, apply for coaching — link in bio.

#InvestInYourHealth #BlackFridayMindset #NoDiscountNeeded #HealthIsWealth #WellnessOverDeals #FitnessLifestyle #LongevityLiving #YourBodyYourHome #BestInvestmentIsYou

I haven't posted much lately and honestly it's because this industry is exhausting.
There's so much misinformation being spread by inexperienced, uneducated people who call themselves "coaches" With filters and click bait everywhere just adding to the noise and pushing bullshit.
I didn't show up on Instagram until this year even though I've got decades of experience in the industry. Yes, I'm old but I'm wise. Been there, seen and heard it all 😉 and I give a shit.

I'm not fancy and clearly I don't use filters 😂
My leggings are from Kmart and my favorite training top is 5+ years old and looks it.
But what I am is a coach who actually cares.
Cares enough to study and continually up skill in this ever changing industry.
Cares enough to say no to clients if I'm not the right fit for them.
Cares enough to give my clients what they need not what gets clicks.
I'm here for the women who want genuine support,education and long term change. The ones who want a coach who gives a shit.
Respect to all the real coaches who do give a shit. They are out there, fighting the good fight ✌️

#moniquegraycoaching
#WomensFitnessCoach
#RealTalkFitness
#fitnesswithoutthebs
#FitWomenOver30
#nzcoaching
#notrickstraining
#OnlineCoachingForWomen
#HealthyHabits
#realtalk

I haven't posted much lately and honestly it's because this industry is exhausting.
There's so much misinformation being spread by inexperienced, uneducated people who call themselves "coaches" With filters and click bait everywhere just adding to the noise and pushing bullshit.
I didn't show up on Instagram until this year even though I've got decades of experience in the industry. Yes, I'm old but I'm wise. Been there, seen and heard it all 😉 and I give a shit.

I'm not fancy and clearly I don't use filters 😂
My leggings are from Kmart and my favorite training top is 5+ years old and looks it.
But what I am is a coach who actually cares.
Cares enough to study and continually up skill in this ever changing industry.
Cares enough to say no to clients if I'm not the right fit for them.
Cares enough to give my clients what they need not what gets clicks.
I'm here for the women who want genuine support,education and long term change. The ones who want a coach who gives a shit.
Respect to all the real coaches who do give a shit. They are out there, fighting the good fight ✌️

#moniquegraycoaching
#WomensFitnessCoach
#RealTalkFitness
#fitnesswithoutthebs
#FitWomenOver30
#nzcoaching
#notrickstraining
#OnlineCoachingForWomen
#HealthyHabits
#realtalk

Everyone wants quick results.
When it doesn’t happen fast enough… they quit.
Be the one who stays.
The one who puts in the work, shows up, and gets 1% better every day.
Because a year from now,they’ll be asking how you did it.
Commit to being that woman- the one who's in it for the lifestyle, not the quick result.
The small things you do daily? That's what creates the big change.

If you're ready to stop starting over and start building results that last, let's chat.
🔗Link in bio

#WomensFitnessCoach #StrongNotSmaller #SustainableResults #1PercentBetter #ConsistencyWins #LifestyleChange #BodyRecomposition #EmpoweredWomen #MindsetMatters #WomenWhoLift #HealthyHabits #Over30Fitness #BuildNotBurn #DisciplineOverMotivation #LongTermResults

Everyone wants quick results.
When it doesn’t happen fast enough… they quit.
Be the one who stays.
The one who puts in the work, shows up, and gets 1% better every day.
Because a year from now,they’ll be asking how you did it.
Commit to being that woman- the one who's in it for the lifestyle, not the quick result.
The small things you do daily? That's what creates the big change.

If you're ready to stop starting over and start building results that last, let's chat.
🔗Link in bio

#WomensFitnessCoach #StrongNotSmaller #SustainableResults #1PercentBetter #ConsistencyWins #LifestyleChange #BodyRecomposition #EmpoweredWomen #MindsetMatters #WomenWhoLift #HealthyHabits #Over30Fitness #BuildNotBurn #DisciplineOverMotivation #LongTermResults

She stopped making excuses — that’s when everything changed.

#TruthBomb #NoExcuses #ToughLove #DoTheWork #MindsetMatters #ConsistencyWins #ShowUpAnyway

She stopped making excuses — that’s when everything changed.

#TruthBomb #NoExcuses #ToughLove #DoTheWork #MindsetMatters #ConsistencyWins #ShowUpAnyway

If you have a UFC fight this weekend then disregard the following 😉

Some days the scale goes up.
Some days it goes down.
And some days… it just doesn’t move at all.
We all know this is the case, but we still seem so fixated on that number.
So here’s your reminder👇

The scale can’t measure the real progress.
It can’t see your improved health and strength.
It can’t feel your better sleep or higher energy.
It doesn’t know you’re fueling your body with nutritious food, or that your clothes fit better, or that you’re showing up even on the tough days.

Your journey is about building better health, confidence, longevity and let's not forget muscle 💪

Don’t let the scale decide your mood, your worth, or whether you stay consistent.
Keep your focus on what truly matters. Becoming the strongest, healthiest version of you.

#StrongNotSkinny #WomensFitness #HealthyHabits #ProgressNotPerfection #BodyRecomposition #MindsetMatters #FitnessJourney #SustainableResults #EmpoweredWomen #HealthOverNumbers

If you have a UFC fight this weekend then disregard the following 😉

Some days the scale goes up.
Some days it goes down.
And some days… it just doesn’t move at all.
We all know this is the case, but we still seem so fixated on that number.
So here’s your reminder👇

The scale can’t measure the real progress.
It can’t see your improved health and strength.
It can’t feel your better sleep or higher energy.
It doesn’t know you’re fueling your body with nutritious food, or that your clothes fit better, or that you’re showing up even on the tough days.

Your journey is about building better health, confidence, longevity and let's not forget muscle 💪

Don’t let the scale decide your mood, your worth, or whether you stay consistent.
Keep your focus on what truly matters. Becoming the strongest, healthiest version of you.

#StrongNotSkinny #WomensFitness #HealthyHabits #ProgressNotPerfection #BodyRecomposition #MindsetMatters #FitnessJourney #SustainableResults #EmpoweredWomen #HealthOverNumbers

I see gut health compromised time and time again in bodybuilding and most of it is preventable.

Too much protein, not enough fibre or plant diversity, overuse of shakes, sugar alcohols, and “zero-cal” syrups all wreak havoc on digestion and hormones.

You may have overlooked it during prep, but your reverse is the perfect time to bring gut and hormone health back into focus.

Reverse dieting done right protects your metabolism, hormones, and gut long after you leave the stage.

Reverse Dieting & Gut Health Tips:

* Include 25–35g of fibre daily from diverse sources, veggies, fruit, grains, legumes.

* Rotate your protein sources (chicken, fish, eggs, red meat, tofu, Greek yogurt, whey, etc.) to support gut diversity.

* Aim for 30+ different plant foods across the week ,variety creates a healthier microbiome.

* Limit sugar alcohols, “zero-cal” syrups, and artificial sweeteners, they can bloat and disrupt gut bacteria.

* Don’t rush your reverse. Slowly increasing calories and introducing foods, helps hormones and digestion stabilise.

* Prioritise sleep and stress management. Cortisol impacts both gut and hormonal balance.

* Include probiotic and prebiotic foods (e.g. kefir, sauerkraut, oats, garlic, bananas, Greek yogurt, if tolerated).

* Don’t fear carbs or fats. Carbs lower cortisol & support thyroid function. Choose whole food carbs like kumara, rice, oats, and fruit to support thyroid and menstrual health and fats (especially omega-3s) rebuild hormones.

*Choose cooked veg over raw, hydrate, include chia/flaxseed for fibre, and sip ginger or peppermint tea to help ease bloating.

Most post-show gut & hormone issues aren’t bad luck, they’re preventable with smart coaching, food variety, and patience.

Tag someone who needs to hear this.

#ReverseDieting #GutHealth #HormoneHealth #FemaleCompetitor #BodybuildingWomen #ReverseDiet #PostShow #BodybuildingPrep #MetabolicHealth #DigestiveHealth #WomenWhoLift #SmartCoaching

I see gut health compromised time and time again in bodybuilding and most of it is preventable.

Too much protein, not enough fibre or plant diversity, overuse of shakes, sugar alcohols, and “zero-cal” syrups all wreak havoc on digestion and hormones.

You may have overlooked it during prep, but your reverse is the perfect time to bring gut and hormone health back into focus.

Reverse dieting done right protects your metabolism, hormones, and gut long after you leave the stage.

Reverse Dieting & Gut Health Tips:

* Include 25–35g of fibre daily from diverse sources, veggies, fruit, grains, legumes.

* Rotate your protein sources (chicken, fish, eggs, red meat, tofu, Greek yogurt, whey, etc.) to support gut diversity.

* Aim for 30+ different plant foods across the week ,variety creates a healthier microbiome.

* Limit sugar alcohols, “zero-cal” syrups, and artificial sweeteners, they can bloat and disrupt gut bacteria.

* Don’t rush your reverse. Slowly increasing calories and introducing foods, helps hormones and digestion stabilise.

* Prioritise sleep and stress management. Cortisol impacts both gut and hormonal balance.

* Include probiotic and prebiotic foods (e.g. kefir, sauerkraut, oats, garlic, bananas, Greek yogurt, if tolerated).

* Don’t fear carbs or fats. Carbs lower cortisol & support thyroid function. Choose whole food carbs like kumara, rice, oats, and fruit to support thyroid and menstrual health and fats (especially omega-3s) rebuild hormones.

*Choose cooked veg over raw, hydrate, include chia/flaxseed for fibre, and sip ginger or peppermint tea to help ease bloating.

Most post-show gut & hormone issues aren’t bad luck, they’re preventable with smart coaching, food variety, and patience.

Tag someone who needs to hear this.

#ReverseDieting #GutHealth #HormoneHealth #FemaleCompetitor #BodybuildingWomen #ReverseDiet #PostShow #BodybuildingPrep #MetabolicHealth #DigestiveHealth #WomenWhoLift #SmartCoaching

If you’ve been "working out" but your body isn't changing, here's probably why 👇

1️⃣ You’re not eating enough to support muscle.
You can’t “tone” what isn’t there. Muscle needs protein and fuel to grow and shape your body. Most women are way under-eating protein — aim for 1.6–2.2g per kg of bodyweight every day.
If you can pack lunches for everyone else, you can prep your own meals too.

2️⃣ You’re not training in a way that builds muscle.
HIIT, Pilates, and yoga are great to supplement your resistance training — they improve fitness, mobility, and recovery.
But they won’t build the shape you’re chasing on their own.
To actually change your body composition, you need progressive resistance training that challenges your muscles week after week.
That means following a structured plan, applying progressive overload, and sticking with it for at least 4–6 weeks before switching things up.

3️⃣ You don’t stay consistent long enough.
We live in a world where everything’s instant — food, online shopping, entertainment… and now we expect our bodies to work the same.
But your body isn’t an overnight courier — you can’t order results and have them delivered tomorrow.
It takes months of showing up, fuelling properly, and training with purpose.

🔥 The formula that actually works:
• Hit your protein goal — every damn day
• Lift with intention and progress each week
• Stick to your plan long enough to let it work

👉Ready to stop spinning your wheels? Hit the link in my bio to apply for coaching.

#WomenWhoLift #StrongNotSkinny #BuildYourShape #TonedNotTiny #EatLiftRepeat #LiftHeavyLadies #FitOver30 #ProgressNotPerfection #MuscleChangesEverything

If you’ve been "working out" but your body isn't changing, here's probably why 👇

1️⃣ You’re not eating enough to support muscle.
You can’t “tone” what isn’t there. Muscle needs protein and fuel to grow and shape your body. Most women are way under-eating protein — aim for 1.6–2.2g per kg of bodyweight every day.
If you can pack lunches for everyone else, you can prep your own meals too.

2️⃣ You’re not training in a way that builds muscle.
HIIT, Pilates, and yoga are great to supplement your resistance training — they improve fitness, mobility, and recovery.
But they won’t build the shape you’re chasing on their own.
To actually change your body composition, you need progressive resistance training that challenges your muscles week after week.
That means following a structured plan, applying progressive overload, and sticking with it for at least 4–6 weeks before switching things up.

3️⃣ You don’t stay consistent long enough.
We live in a world where everything’s instant — food, online shopping, entertainment… and now we expect our bodies to work the same.
But your body isn’t an overnight courier — you can’t order results and have them delivered tomorrow.
It takes months of showing up, fuelling properly, and training with purpose.

🔥 The formula that actually works:
• Hit your protein goal — every damn day
• Lift with intention and progress each week
• Stick to your plan long enough to let it work

👉Ready to stop spinning your wheels? Hit the link in my bio to apply for coaching.

#WomenWhoLift #StrongNotSkinny #BuildYourShape #TonedNotTiny #EatLiftRepeat #LiftHeavyLadies #FitOver30 #ProgressNotPerfection #MuscleChangesEverything

👉 Grab your FREE Flexible Dieting Guide
When your favourite foods call… do you answer or decline?

You don’t have to ignore the foods you love to reach your goals. You just need to understand how to fit them in.

That’s what flexible dieting is all about — no restriction, no guilt, just balance and results that last.

👉 Grab your FREE Flexible Dieting Guide now via link in my bio

#FlexibleDieting #FoodFreedom #WomenWhoLift #HealthyLifestyle #NutritionCoach #MoniqueGrayCoaching #EatForYourGoals #SustainableResults #FitOver40 #EmpoweredEating #BalanceNotRestriction #MacrosMadeEasy

👉 Grab your FREE Flexible Dieting Guide
When your favourite foods call… do you answer or decline?

You don’t have to ignore the foods you love to reach your goals. You just need to understand how to fit them in.

That’s what flexible dieting is all about — no restriction, no guilt, just balance and results that last.

👉 Grab your FREE Flexible Dieting Guide now via link in my bio

#FlexibleDieting #FoodFreedom #WomenWhoLift #HealthyLifestyle #NutritionCoach #MoniqueGrayCoaching #EatForYourGoals #SustainableResults #FitOver40 #EmpoweredEating #BalanceNotRestriction #MacrosMadeEasy

As I head into my 50's, I’m more aware than ever that the choices I make today are shaping the woman I’ll be at 70. But instead of feeling like time is running out, I see it as proof that my body still adapts, still grows, and still rewards me for the effort I put in.

Science shows us this again and again:

Strength training in midlife isn’t just about looking toned, it protects bone density, preserves muscle, and keeps us independent decades later.

Nourishing food reduces inflammation and fuels energy now, while lowering risks we often assume are “just aging.”

Quality sleep and stress management reset hormones, support cognition, and even sharpen memory.

The beauty is, it’s never too late. I started this journey in my late 30s, and I’ve seen firsthand that the body responds quickly when you give it the right tools. Muscle can be built, energy can return, confidence can grow.

Think of it as investing in your “future self fund.” Every workout, every balanced meal, every night of real rest is a deposit. Over time, those small daily choices compound into decades of strength, health, and freedom.

So if you’re reading this in your 40s, 50s, or beyond—it’s not too late. Your future self is waiting to thank you for what you choose today.

#StrongAtAnyAge #WomenOver40Fitness #HealthyAging #MidlifeStrong #FitOver50 #StrengthForLife #HealthyHabitsMatter #EmpoweredAging

As I head into my 50's, I’m more aware than ever that the choices I make today are shaping the woman I’ll be at 70. But instead of feeling like time is running out, I see it as proof that my body still adapts, still grows, and still rewards me for the effort I put in.

Science shows us this again and again:

Strength training in midlife isn’t just about looking toned, it protects bone density, preserves muscle, and keeps us independent decades later.

Nourishing food reduces inflammation and fuels energy now, while lowering risks we often assume are “just aging.”

Quality sleep and stress management reset hormones, support cognition, and even sharpen memory.

The beauty is, it’s never too late. I started this journey in my late 30s, and I’ve seen firsthand that the body responds quickly when you give it the right tools. Muscle can be built, energy can return, confidence can grow.

Think of it as investing in your “future self fund.” Every workout, every balanced meal, every night of real rest is a deposit. Over time, those small daily choices compound into decades of strength, health, and freedom.

So if you’re reading this in your 40s, 50s, or beyond—it’s not too late. Your future self is waiting to thank you for what you choose today.

#StrongAtAnyAge #WomenOver40Fitness #HealthyAging #MidlifeStrong #FitOver50 #StrengthForLife #HealthyHabitsMatter #EmpoweredAging

✨ If you want a healthy, happy life, you need to avoid d***heads… not carbs.

Carbs are one of the most misunderstood parts of nutrition, but cutting them out completely can do more harm than good. Here’s why 👇

They are fuel for your muscles & brain:
Carbs are your body’s preferred energy source. They’re stored in your muscles as glycogen and power everything from your workouts to your focus at work.
Low glycogen = low energy + poor performance.

They protect your muscle (especially in peri/menopause):
Without carbs, your body turns to protein for energy—which means you’re literally burning up muscle instead of building it. This is even more important in peri- and menopause, when estrogen naturally declines and muscle loss speeds up. Carbs help spare protein, supporting muscle retention, strength, and metabolic health.

They support your hormones:
Carbs help balance cortisol (stress), support thyroid function (metabolism), and even influence estrogen and progesterone. Too few carbs can throw these hormones off, leading to fatigue, mood swings, poor recovery, and stubborn fat loss.

They improve recovery:
After training, carbs restore glycogen and help you recover faster so you can come back stronger instead of constantly feeling depleted.

They make your nutrition sustainable:
Research shows diets that overly restrict carbs are the hardest to stick to.
Balanced nutrition,not extremes is what leads to lasting results.

✨ The bottom line: Carbs aren’t the enemy. Ditch the “carbs are bad” myth and focus on quality carbs like fruits, veggies, rice, oats, potatoes, and legumes.

👉 Save this post as a reminder next time diet culture tries to guilt you out of enjoying your carbs

#CarbsAreFuel #StrongNotStarving #WomensHealthOver30 #HormoneBalance #WomenWhoLift #FuelYourBody

✨ If you want a healthy, happy life, you need to avoid d***heads… not carbs.

Carbs are one of the most misunderstood parts of nutrition, but cutting them out completely can do more harm than good. Here’s why 👇

They are fuel for your muscles & brain:
Carbs are your body’s preferred energy source. They’re stored in your muscles as glycogen and power everything from your workouts to your focus at work.
Low glycogen = low energy + poor performance.

They protect your muscle (especially in peri/menopause):
Without carbs, your body turns to protein for energy—which means you’re literally burning up muscle instead of building it. This is even more important in peri- and menopause, when estrogen naturally declines and muscle loss speeds up. Carbs help spare protein, supporting muscle retention, strength, and metabolic health.

They support your hormones:
Carbs help balance cortisol (stress), support thyroid function (metabolism), and even influence estrogen and progesterone. Too few carbs can throw these hormones off, leading to fatigue, mood swings, poor recovery, and stubborn fat loss.

They improve recovery:
After training, carbs restore glycogen and help you recover faster so you can come back stronger instead of constantly feeling depleted.

They make your nutrition sustainable:
Research shows diets that overly restrict carbs are the hardest to stick to.
Balanced nutrition,not extremes is what leads to lasting results.

✨ The bottom line: Carbs aren’t the enemy. Ditch the “carbs are bad” myth and focus on quality carbs like fruits, veggies, rice, oats, potatoes, and legumes.

👉 Save this post as a reminder next time diet culture tries to guilt you out of enjoying your carbs

#CarbsAreFuel #StrongNotStarving #WomensHealthOver30 #HormoneBalance #WomenWhoLift #FuelYourBody

Your body isn’t built in the 1 hour you train — it’s shaped in the other 23 hours of choices you make.

Most people pour everything into their gym session… and nothing into the habits that matter most. That’s why they stay stuck.

If you want real change, fix the 23. Then the 1 will finally count.

Why the 23 hours matter:

✴️Sleep = Growth: → Training breaks muscle down, but sleep is where repair and growth actually happen. Without quality rest, recovery slows and progress stalls.
✴️Nutrition fuels results:→ Food is more than calories — it’s building blocks. Protein repairs muscle, carbs replenish energy, and healthy fats balance hormones. Get this right, and your training pays off.
✴️Consistency beats intensity: → It’s not about going “all out” once in a while. The body changes when small, repeatable habits are stacked day after day.
✴️Stress & recovery count: → High stress keeps cortisol elevated, making fat loss harder and recovery slower. Active recovery, movement, and downtime are just as important as the workout itself.

Strong bodies are built 24/7 — not just in the gym.

#MondayMotivation #WomensFitness #StrongNotSkinny #HabitChange #BodyTransformation #Over30Fitness #FitOver40 #HealthyHabits #DisciplineOverMotivation #ConsistencyIsKey

Your body isn’t built in the 1 hour you train — it’s shaped in the other 23 hours of choices you make.

Most people pour everything into their gym session… and nothing into the habits that matter most. That’s why they stay stuck.

If you want real change, fix the 23. Then the 1 will finally count.

Why the 23 hours matter:

✴️Sleep = Growth: → Training breaks muscle down, but sleep is where repair and growth actually happen. Without quality rest, recovery slows and progress stalls.
✴️Nutrition fuels results:→ Food is more than calories — it’s building blocks. Protein repairs muscle, carbs replenish energy, and healthy fats balance hormones. Get this right, and your training pays off.
✴️Consistency beats intensity: → It’s not about going “all out” once in a while. The body changes when small, repeatable habits are stacked day after day.
✴️Stress & recovery count: → High stress keeps cortisol elevated, making fat loss harder and recovery slower. Active recovery, movement, and downtime are just as important as the workout itself.

Strong bodies are built 24/7 — not just in the gym.

#MondayMotivation #WomensFitness #StrongNotSkinny #HabitChange #BodyTransformation #Over30Fitness #FitOver40 #HealthyHabits #DisciplineOverMotivation #ConsistencyIsKey

Thinking about quitting?

Well I'll stop you right there.That urge usually shows up right before the breakthrough.
Thats not a sign to stop, it's a sign you're exactly where you need to be

The research backs it up, adaptation (whether it’s muscle or mindset) happens when you push past what feels possible. Science is clear: no challenge, no adaptation, no growth.

Here’s the reminder heading into the weekend:
• Growth is uncomfortable.
• Change requires consistency, not convenience.
• The version of you you want isn’t built in your comfort zone.

Most people stop at the doorway to change and then wonder why nothing shifts. Don’t let that be you.

Lean into the hard stuff. That’s where the growth is.

#fitnessmindset #growthmindset #fitover30 #strongwomen #bodybuildinglifestyle #consistencyiskey #weekendmotivation #gymmindset #fitjourney #disciplineovermotivation #trainhard #strengthtrainingforwomen #keepgoing #pushthrough

Thinking about quitting?

Well I'll stop you right there.That urge usually shows up right before the breakthrough.
Thats not a sign to stop, it's a sign you're exactly where you need to be

The research backs it up, adaptation (whether it’s muscle or mindset) happens when you push past what feels possible. Science is clear: no challenge, no adaptation, no growth.

Here’s the reminder heading into the weekend:
• Growth is uncomfortable.
• Change requires consistency, not convenience.
• The version of you you want isn’t built in your comfort zone.

Most people stop at the doorway to change and then wonder why nothing shifts. Don’t let that be you.

Lean into the hard stuff. That’s where the growth is.

#fitnessmindset #growthmindset #fitover30 #strongwomen #bodybuildinglifestyle #consistencyiskey #weekendmotivation #gymmindset #fitjourney #disciplineovermotivation #trainhard #strengthtrainingforwomen #keepgoing #pushthrough

With peak week here, it’s easy to focus on show day.
But post show is often more challenging than prep.

What Happens after the adrenaline and tan fades?

- Hormones are recovering
- Hunger is heightened
- Digestion feels off
- Structure disappears
- Uncertain of the next step
-That voice says, “just eat it all!”

This is why it’s so important to talk to your coach about post-show plans before you even step on stage — including how you’ll approach treats. It can be harder than you think to stop at one or two, especially when hunger cues are all over the place and those “just keep eating” voices are loud.

Quick tips for navigating post show:

- Put a plan in place -plan next steps, goals and have a reverse meal plan sorted with your coach before you even step in stage
- Stick to your reverse plan!!
- Plan your treats and check in with your coach
- Stay active but allow your body to recover
- Keep connected -don’t go silent in this phase this is not the time to ditch your coach!!
-Communication is key — if you’re struggling, reach out early.

⭐ The post show phase sets the tone for your off-season and your long-term health. The stage is a milestone, not the finish line — and how you handle the weeks after can make all the difference💪

#postshowblues #bodybuildingjourney #bikinicompetitor #figurecompetitor #reversediet #offseason #peakweek #mindsetmatters #fitover30 #WomensFitnessCoach

With peak week here, it’s easy to focus on show day.
But post show is often more challenging than prep.

What Happens after the adrenaline and tan fades?

- Hormones are recovering
- Hunger is heightened
- Digestion feels off
- Structure disappears
- Uncertain of the next step
-That voice says, “just eat it all!”

This is why it’s so important to talk to your coach about post-show plans before you even step on stage — including how you’ll approach treats. It can be harder than you think to stop at one or two, especially when hunger cues are all over the place and those “just keep eating” voices are loud.

Quick tips for navigating post show:

- Put a plan in place -plan next steps, goals and have a reverse meal plan sorted with your coach before you even step in stage
- Stick to your reverse plan!!
- Plan your treats and check in with your coach
- Stay active but allow your body to recover
- Keep connected -don’t go silent in this phase this is not the time to ditch your coach!!
-Communication is key — if you’re struggling, reach out early.

⭐ The post show phase sets the tone for your off-season and your long-term health. The stage is a milestone, not the finish line — and how you handle the weeks after can make all the difference💪

#postshowblues #bodybuildingjourney #bikinicompetitor #figurecompetitor #reversediet #offseason #peakweek #mindsetmatters #fitover30 #WomensFitnessCoach

Hi! 👋 You just got caught scrolling Instagram…
and yet you say you don’t have time!

No time to move your body.
No time to prep a meal.
No time to take the steps that will actually change how you feel, live and look.

But there’s time to scroll.
Time to binge Netflix.
Time to complain nothing changes.

The truth? It’s rarely about time.
It’s about priorities.

You say you can’t afford a coach—
but spend hundreds on nights out, takeaways, hair, nails, or the latest “quick fix” that never sticks.

No one has the perfect situation.
The people who get results don’t wait for ideal—they work with what they’ve got.

Would you rather:
Keep restarting every time it gets hard?
Or
Figure it out, keep going, and finally make progress?

Both are hard.
The “hard” of change or the “hard” of staying the same.
Choose your hard 🤷‍♀️

#fitnessforwomen #strongnotskinny #habitchange #womensfitnesscoach #busywomenfitness #fitnessmotivation #noexcuses #fitover30 #fitover40women #onlinefitnesscoach #healthyhabits #bodytransformation #timeisnotexcuse #womenwholift #strongwomen #mindsetmatters #sustainablefitness #healthybodyhealthymind #fitlifestyle #womenswellness

Hi! 👋 You just got caught scrolling Instagram…
and yet you say you don’t have time!

No time to move your body.
No time to prep a meal.
No time to take the steps that will actually change how you feel, live and look.

But there’s time to scroll.
Time to binge Netflix.
Time to complain nothing changes.

The truth? It’s rarely about time.
It’s about priorities.

You say you can’t afford a coach—
but spend hundreds on nights out, takeaways, hair, nails, or the latest “quick fix” that never sticks.

No one has the perfect situation.
The people who get results don’t wait for ideal—they work with what they’ve got.

Would you rather:
Keep restarting every time it gets hard?
Or
Figure it out, keep going, and finally make progress?

Both are hard.
The “hard” of change or the “hard” of staying the same.
Choose your hard 🤷‍♀️

#fitnessforwomen #strongnotskinny #habitchange #womensfitnesscoach #busywomenfitness #fitnessmotivation #noexcuses #fitover30 #fitover40women #onlinefitnesscoach #healthyhabits #bodytransformation #timeisnotexcuse #womenwholift #strongwomen #mindsetmatters #sustainablefitness #healthybodyhealthymind #fitlifestyle #womenswellness

Appreciation is lovely, but the true win? Watching my clients transform inside and out ✨

#OnlineCoachForWomen #FitnessJourney #SustainableResults #HealthyLifestyleCoach #HabitChange #StrongWomen #FitnessMotivation #WomensHealth #MindBodyTransformation #BuildHealthyHabits

Appreciation is lovely, but the true win? Watching my clients transform inside and out ✨

#OnlineCoachForWomen #FitnessJourney #SustainableResults #HealthyLifestyleCoach #HabitChange #StrongWomen #FitnessMotivation #WomensHealth #MindBodyTransformation #BuildHealthyHabits

PSA: You can’t ‘accidentally’ get bulky💪

“Toned” = muscle + lower body fat.
Translation? You’ll need to lift weights heavy enough to challenge you (yep, even those ugly last reps) and fuel your body well.

And no… you won’t “accidentally” get bulky. It takes years of consistent training and a calorie surplus to add significant muscle. Believe me, I’m a natural bodybuilder who’s been actively trying to get bulky for years, and I still get told I have “toned” arms 🤷‍♀️

Here’s a “toned” arm workout for you to save for later
(⚠️ *WARNING*: May cause sudden definition, strength, and compliments from strangers)

* DB Shoulder Press – 4 x 8–10 (last 2 reps should be a grind)
* Incline DB Bicep Curl – 3 x 10–12
* Cable Rope Overhead Triceps Extension – 3 x 12–15
* Lateral Raises – 3 x 12–15 (slight pause at the top)
* Hammer Curls – 2 x 12 (slow & controlled)
* Tricep dips- 2-3 sets to failure

💡For best results, follow this workout once per week for at least 6–8 weeks, progressively increasing weights or reps as you get stronger.

💡 Pro tip: If your weights aren’t challenging you, they aren’t changing you.

#TonedArms #WomenWhoLift #FitOver40 #StrongNotSkinny #WomensStrengthTraining #NaturalBodybuilding #GirlsWhoLiftHeavy #StrongOver40
#tonedarmworkout

PSA: You can’t ‘accidentally’ get bulky💪

“Toned” = muscle + lower body fat.
Translation? You’ll need to lift weights heavy enough to challenge you (yep, even those ugly last reps) and fuel your body well.

And no… you won’t “accidentally” get bulky. It takes years of consistent training and a calorie surplus to add significant muscle. Believe me, I’m a natural bodybuilder who’s been actively trying to get bulky for years, and I still get told I have “toned” arms 🤷‍♀️

Here’s a “toned” arm workout for you to save for later
(⚠️ *WARNING*: May cause sudden definition, strength, and compliments from strangers)

* DB Shoulder Press – 4 x 8–10 (last 2 reps should be a grind)
* Incline DB Bicep Curl – 3 x 10–12
* Cable Rope Overhead Triceps Extension – 3 x 12–15
* Lateral Raises – 3 x 12–15 (slight pause at the top)
* Hammer Curls – 2 x 12 (slow & controlled)
* Tricep dips- 2-3 sets to failure

💡For best results, follow this workout once per week for at least 6–8 weeks, progressively increasing weights or reps as you get stronger.

💡 Pro tip: If your weights aren’t challenging you, they aren’t changing you.

#TonedArms #WomenWhoLift #FitOver40 #StrongNotSkinny #WomensStrengthTraining #NaturalBodybuilding #GirlsWhoLiftHeavy #StrongOver40
#tonedarmworkout

Change this one thing and watch your training transform.

🚨Switch "I have to" to "I get to"

Stop seeing exercise as a punishment .
Stop seeing it as something you have to do.

You don’t have to work out — you get to. It's a privilege that not everyone gets.
Every time you train, you’re not just working for today’s version of you…
You’re building a stronger, healthier future you.
The one who moves with ease.
The one who feels confident in their body.
The one who can keep up with the kids, grandkids, adventures, and dreams.

So next time you're dreading that workout remember — you don't have to, you get to!
Your mindset will shift and your results will follow. 💪

#MindsetMatters #FutureYou #FitnessMindset #WorkoutMotivation #TrainForLife #StrongerEveryDay #MindsetShift #GymMindset #FitnessJourney #TrainingMotivation #GratitudeAttitude #FitnessForWomen #HealthyLifestyle #WomensFitness #MoveYourBody #DisciplineOverMotivation #MindsetIsEverything

Change this one thing and watch your training transform.

🚨Switch "I have to" to "I get to"

Stop seeing exercise as a punishment .
Stop seeing it as something you have to do.

You don’t have to work out — you get to. It's a privilege that not everyone gets.
Every time you train, you’re not just working for today’s version of you…
You’re building a stronger, healthier future you.
The one who moves with ease.
The one who feels confident in their body.
The one who can keep up with the kids, grandkids, adventures, and dreams.

So next time you're dreading that workout remember — you don't have to, you get to!
Your mindset will shift and your results will follow. 💪

#MindsetMatters #FutureYou #FitnessMindset #WorkoutMotivation #TrainForLife #StrongerEveryDay #MindsetShift #GymMindset #FitnessJourney #TrainingMotivation #GratitudeAttitude #FitnessForWomen #HealthyLifestyle #WomensFitness #MoveYourBody #DisciplineOverMotivation #MindsetIsEverything

People admire my clients transformations.
They ask, “How did you do it?”
But when they hear the answer, consistent training, smarter nutrition, better habits, they lose interest.

Because there’s no magic pill.
No quick fix.
No 2-week “get shredded” secret.

Results require change.
Changes to how you eat.
Changes to how you move.
Changes to your daily habits.
And they take time.

If you want what they have, you have to do what they did — and keep doing it.

🚀 I have 1 coaching spot coming available for someone ready to stop searching for shortcuts and start building results that last.
📩 DM me “READY”if that’s you.
Or apply with the link 🔗 in bio

#NoShortcuts #TransformationTruth #WomenWhoLift #StrongOver40
#moniquegraycoaching #womensfitnesscoach #habitchange
#MondayMotivation #fitover40 #PerimenopauseTraining

People admire my clients transformations.
They ask, “How did you do it?”
But when they hear the answer, consistent training, smarter nutrition, better habits, they lose interest.

Because there’s no magic pill.
No quick fix.
No 2-week “get shredded” secret.

Results require change.
Changes to how you eat.
Changes to how you move.
Changes to your daily habits.
And they take time.

If you want what they have, you have to do what they did — and keep doing it.

🚀 I have 1 coaching spot coming available for someone ready to stop searching for shortcuts and start building results that last.
📩 DM me “READY”if that’s you.
Or apply with the link 🔗 in bio

#NoShortcuts #TransformationTruth #WomenWhoLift #StrongOver40
#moniquegraycoaching #womensfitnesscoach #habitchange
#MondayMotivation #fitover40 #PerimenopauseTraining

☕️ Sometimes the truth is hard to swallow… harder than that muffin you didn’t count as calories😉

Menopause might make it harder — but it’s not the reason you’re gaining weight.
The real reasons?
🔹 You’re eating more than you realise.
🔹 You're not strength training to prevent muscle loss.
🔹 You’re moving less than you used to.
🔹 You’re not prioritising sleep or recovery.

What you can do to change it.
✅ Start tracking what you eat.
✅ Strength train 2–3x per week.
✅ Move your body daily (even a walk counts).
✅ Get 7–8 hours of quality sleep.

No magic. No shortcuts. Just actions that actually work.

I’ve got one coaching spot opening next week for a woman who’s ready to stop making excuses and start making progress.
🔗 Link to apply in my bio

#TruthHurts #menopausefitness #NoExcuses #StrongOver40 #WomenWhoLift #fitover40
#moniquegraycoaching

☕️ Sometimes the truth is hard to swallow… harder than that muffin you didn’t count as calories😉

Menopause might make it harder — but it’s not the reason you’re gaining weight.
The real reasons?
🔹 You’re eating more than you realise.
🔹 You're not strength training to prevent muscle loss.
🔹 You’re moving less than you used to.
🔹 You’re not prioritising sleep or recovery.

What you can do to change it.
✅ Start tracking what you eat.
✅ Strength train 2–3x per week.
✅ Move your body daily (even a walk counts).
✅ Get 7–8 hours of quality sleep.

No magic. No shortcuts. Just actions that actually work.

I’ve got one coaching spot opening next week for a woman who’s ready to stop making excuses and start making progress.
🔗 Link to apply in my bio

#TruthHurts #menopausefitness #NoExcuses #StrongOver40 #WomenWhoLift #fitover40
#moniquegraycoaching

Mykonos was once a place I only admired in pictures…
I never thought I’d actually get here.
Now it’s a memory I’ll carry forever.
I'm here creating memories and living in the moment.
Life isn’t just about routines and responsibilities
It’s about experiences that fill your soul.

Don’t wait for the “right time.”
Say yes to the trip, the moment, the version of you who goes for it.

#LifeIsForLiving #MykonosDreaming #Over40AndThriving #CreateTheLifeYouWant #MomentsNotThings #TravelMemories #ExperiencesOverEverything

Mykonos was once a place I only admired in pictures…
I never thought I’d actually get here.
Now it’s a memory I’ll carry forever.
I'm here creating memories and living in the moment.
Life isn’t just about routines and responsibilities
It’s about experiences that fill your soul.

Don’t wait for the “right time.”
Say yes to the trip, the moment, the version of you who goes for it.

#LifeIsForLiving #MykonosDreaming #Over40AndThriving #CreateTheLifeYouWant #MomentsNotThings #TravelMemories #ExperiencesOverEverything

Exploring the past, enjoying the present Rome and Pompeii gave us both ❤️🇮🇹

#ItalyAdventures #RomeDays #PompeiiWonders #TravelMemories #Over40AndWandering #LoveAndLandmarks #HolidayVibes

Exploring the past, enjoying the present Rome and Pompeii gave us both ❤️🇮🇹

#ItalyAdventures #RomeDays #PompeiiWonders #TravelMemories #Over40AndWandering #LoveAndLandmarks #HolidayVibes

I’m not training to look like I did in my 20s.
I’m training so I can live fully in my 40s and beyond.

So I can walk all day without aching.
So I can carry my own suitcase, climb the stairs, and keep up with life.
So I feel strong, capable, and confident, in every season, every country, every moment.
This is what training for life looks like.

#WomenOver40 #StrongNotShrinking #TrainForLife #FitOver40 #MidlifeMuscle #ActiveTravel #RomeToGreece #StrongIsAgeless #ThisIs40Plus #WomenWhoLift

I’m not training to look like I did in my 20s.
I’m training so I can live fully in my 40s and beyond.

So I can walk all day without aching.
So I can carry my own suitcase, climb the stairs, and keep up with life.
So I feel strong, capable, and confident, in every season, every country, every moment.
This is what training for life looks like.

#WomenOver40 #StrongNotShrinking #TrainForLife #FitOver40 #MidlifeMuscle #ActiveTravel #RomeToGreece #StrongIsAgeless #ThisIs40Plus #WomenWhoLift

🌞Collecting memories, not things♥️

#MaltaMoments #MakingMemories #LoveAndAdventure #TravelTogether #HolidayVibes #QualityTime #SunSeaAndUs

🌞Collecting memories, not things♥️

#MaltaMoments #MakingMemories #LoveAndAdventure #TravelTogether #HolidayVibes #QualityTime #SunSeaAndUs

You’re on holiday, not competing in an Olympic eating event.

Buffet breakfasts can be the wild west of overeating, but they don’t have to be.

Here’s how I approach food while travelling:

✅ I still aim for protein at every meal
✅ I choose the things I really want, not just what’s there
✅ I eat until I’m satisfied, not stuffed
✅ I enjoy every bite (no guilt, no rules, no regret)

Because eating well while traveling isn’t about restriction…
It’s about respecting your body AND enjoying the experience.

What’s your go-to at a buffet breakfast? 😋👇

#holidayeatingtips #balancednotperfect #buffetbreakfast #healthylifestyle #womensfitnesscoach #habitcoach #eatyourwaylean #fitover30 #flexibledieting #foodfreedom #holidayhabits #notallornothing #weightlossmindset #consistencyoverperfection #strongnotskinny #enjoyyourfood #travelandfitness #wellnessonholiday #realisticnutrition #coachmoniquegray

You’re on holiday, not competing in an Olympic eating event.

Buffet breakfasts can be the wild west of overeating, but they don’t have to be.

Here’s how I approach food while travelling:

✅ I still aim for protein at every meal
✅ I choose the things I really want, not just what’s there
✅ I eat until I’m satisfied, not stuffed
✅ I enjoy every bite (no guilt, no rules, no regret)

Because eating well while traveling isn’t about restriction…
It’s about respecting your body AND enjoying the experience.

What’s your go-to at a buffet breakfast? 😋👇

#holidayeatingtips #balancednotperfect #buffetbreakfast #healthylifestyle #womensfitnesscoach #habitcoach #eatyourwaylean #fitover30 #flexibledieting #foodfreedom #holidayhabits #notallornothing #weightlossmindset #consistencyoverperfection #strongnotskinny #enjoyyourfood #travelandfitness #wellnessonholiday #realisticnutrition #coachmoniquegray

🎯 "I’m eating in a deficit but not losing weight..."

But are you really tracking everything? 👀
It’s SO easy to overlook the little bites, licks, and sneaky nibbles, but they add up FAST.

Here’s how “invisible calories” might be sabotaging your results:

🥄 Licking the spoon while weighing your oats or PB = +30 to 50 cals
🍽️ Finishing your kid’s leftovers = +100 to 150 cals
☕ That free choc with your coffee = +60 to 80 cals
🥜 Pantry drive-bys with a handful of nuts = +50 to 100 cals, each time!
🧀 Sneaky slice of cheese while cooking = +80 to 100 cals
🍞 Corner of toast while making the kids’ breakfast = +50 to 70 cals
🍫 “Just a square” of choc here and there = +50 to 60 cals, per piece
🍷 A little extra wine “for the pour” = +50 to 100 cals

It doesn’t feel like much at the time… but those sneaky extras can be the reason your “deficit” disappears 😬

If the scale isn’t moving, tighten up the tracking before you assume your body’s broken.

And no — this isn’t about restriction, it’s about awareness.
Once you know where those sneaky cals hide, you stay in control.

🙋‍♀️ Be honest… have you caught yourself doing any of these?

⚖️Use the TDEE Calculator in my bio to calculate your approx maintenance then subtract 500cals to create a deficit.

#FatLossForWomen #WeightLossOver30 #WomensHealth #CaloriesCount #SustainableFatLoss #SneakyCalories #WomensFitness #LoseBodyFat #HealthyHabits #ResultsWithAwareness #TrackingMatters #Over30Fitness #WomensWeightLoss #RealTalkFitness #BodyGoalsOver30

🎯 "I’m eating in a deficit but not losing weight..."

But are you really tracking everything? 👀
It’s SO easy to overlook the little bites, licks, and sneaky nibbles, but they add up FAST.

Here’s how “invisible calories” might be sabotaging your results:

🥄 Licking the spoon while weighing your oats or PB = +30 to 50 cals
🍽️ Finishing your kid’s leftovers = +100 to 150 cals
☕ That free choc with your coffee = +60 to 80 cals
🥜 Pantry drive-bys with a handful of nuts = +50 to 100 cals, each time!
🧀 Sneaky slice of cheese while cooking = +80 to 100 cals
🍞 Corner of toast while making the kids’ breakfast = +50 to 70 cals
🍫 “Just a square” of choc here and there = +50 to 60 cals, per piece
🍷 A little extra wine “for the pour” = +50 to 100 cals

It doesn’t feel like much at the time… but those sneaky extras can be the reason your “deficit” disappears 😬

If the scale isn’t moving, tighten up the tracking before you assume your body’s broken.

And no — this isn’t about restriction, it’s about awareness.
Once you know where those sneaky cals hide, you stay in control.

🙋‍♀️ Be honest… have you caught yourself doing any of these?

⚖️Use the TDEE Calculator in my bio to calculate your approx maintenance then subtract 500cals to create a deficit.

#FatLossForWomen #WeightLossOver30 #WomensHealth #CaloriesCount #SustainableFatLoss #SneakyCalories #WomensFitness #LoseBodyFat #HealthyHabits #ResultsWithAwareness #TrackingMatters #Over30Fitness #WomensWeightLoss #RealTalkFitness #BodyGoalsOver30

⭐The training formula you used in your 20's doesn't hit the same in your 40's. Here's why:

1️⃣ Your body’s more sensitive to stress

High-intensity workouts and excessive cardio, spike stress hormones (cortisol)

When life’s already busy, your body can tip into burnout, not fat loss

2️⃣ Recovery takes longer

Hormonal shifts (like lower estrogen) affect how well your body repairs

Too much impact means, sore joints, fatigue and increased injury risk

3️⃣ Muscle naturally declines with age

If you’re not strength training, you’re likely losing muscle — not ideal for metabolism, strength, or body shape

Endless cardio also makes this worse, not better

4️⃣ More isn’t better, smarter is better

Excess HIIT + under-fuelling means stalled progress, stubborn fat and low energy

Here’s what works NOW:
✔️ Prioritise resistance training - supports muscle mass, metabolic health, bone density and reduced fat mass.

✔️ Moderate low impact cardio eg walking, cycling swimming-low impact, stress-relieving and great for cardiovascular health without overstressing joints.

✔️ Rest & recovery is non-negotiable for results- they're where your body rebuilds muscle, balances energy and makes progress.

✔️ Smart HIIT (If Included): Short, well-spaced sessions (e.g., 1-2 times per week), prioritising recovery, ideally strength-based rather than high-impact cardio circuits.

HIIT and cardio aren’t inherently "bad" but during perimenopause, dosing, intensity, and recovery matter more than ever.

Shifting the focus to strength, steady-state movement, and respecting your body's recovery needs, leads to better long-term results, improved body composition, and sustainable energy.

💡 Remember your body isn’t broken, it’s just changed. Training smarter for this stage gets better results with less burnout.

🚨If your ready to train smarter I've got a waitlist running, so apply for coaching with the link in my bio and you'll be first to know when spaces open 🚨

#PerimenopauseTraining #WomenOver40 #TrainSmarter
#menopausefitness #fitover40
#menopausetraining #MuscleMatters

⭐The training formula you used in your 20's doesn't hit the same in your 40's. Here's why:

1️⃣ Your body’s more sensitive to stress

High-intensity workouts and excessive cardio, spike stress hormones (cortisol)

When life’s already busy, your body can tip into burnout, not fat loss

2️⃣ Recovery takes longer

Hormonal shifts (like lower estrogen) affect how well your body repairs

Too much impact means, sore joints, fatigue and increased injury risk

3️⃣ Muscle naturally declines with age

If you’re not strength training, you’re likely losing muscle — not ideal for metabolism, strength, or body shape

Endless cardio also makes this worse, not better

4️⃣ More isn’t better, smarter is better

Excess HIIT + under-fuelling means stalled progress, stubborn fat and low energy

Here’s what works NOW:
✔️ Prioritise resistance training - supports muscle mass, metabolic health, bone density and reduced fat mass.

✔️ Moderate low impact cardio eg walking, cycling swimming-low impact, stress-relieving and great for cardiovascular health without overstressing joints.

✔️ Rest & recovery is non-negotiable for results- they're where your body rebuilds muscle, balances energy and makes progress.

✔️ Smart HIIT (If Included): Short, well-spaced sessions (e.g., 1-2 times per week), prioritising recovery, ideally strength-based rather than high-impact cardio circuits.

HIIT and cardio aren’t inherently "bad" but during perimenopause, dosing, intensity, and recovery matter more than ever.

Shifting the focus to strength, steady-state movement, and respecting your body's recovery needs, leads to better long-term results, improved body composition, and sustainable energy.

💡 Remember your body isn’t broken, it’s just changed. Training smarter for this stage gets better results with less burnout.

🚨If your ready to train smarter I've got a waitlist running, so apply for coaching with the link in my bio and you'll be first to know when spaces open 🚨

#PerimenopauseTraining #WomenOver40 #TrainSmarter
#menopausefitness #fitover40
#menopausetraining #MuscleMatters

5 Things You THINK Are Helping Your Weight Loss... But Aren't

Still stuck despite doing all the right things? Here’s what might be sabotaging your progress...
1️⃣ Eating too little during the week, then overeating on weekends
2️⃣ Random workouts with no progressive plan
3️⃣ Thinking cardio = fat loss shortcut
4️⃣ Cutting carbs and wondering why you feel awful
5️⃣ Believing motivation is your missing piece (hint: it’s habits)

These are the mistakes I see over and over — and yes, I’ve done some of them too! The truth is, your body isn’t broken… it just needs a smarter, more sustainable approach. That’s exactly what I help my clients with.
DM me ‘WAITLIST' if you want to apply for coaching or go to Link in Bio

#womensfitness #fatlossmistakes #weightlossforwomen #strongnotskinny #over30fitness #habitbasedcoaching #sustainableresults
#moniquegraycoaching

5 Things You THINK Are Helping Your Weight Loss... But Aren't

Still stuck despite doing all the right things? Here’s what might be sabotaging your progress...
1️⃣ Eating too little during the week, then overeating on weekends
2️⃣ Random workouts with no progressive plan
3️⃣ Thinking cardio = fat loss shortcut
4️⃣ Cutting carbs and wondering why you feel awful
5️⃣ Believing motivation is your missing piece (hint: it’s habits)

These are the mistakes I see over and over — and yes, I’ve done some of them too! The truth is, your body isn’t broken… it just needs a smarter, more sustainable approach. That’s exactly what I help my clients with.
DM me ‘WAITLIST' if you want to apply for coaching or go to Link in Bio

#womensfitness #fatlossmistakes #weightlossforwomen #strongnotskinny #over30fitness #habitbasedcoaching #sustainableresults
#moniquegraycoaching

Heading into the weekend… remember this: Stopping isn’t failure. But quitting every time it gets hard?
That guarantees no progress.
The results? They live in the uncomfortable zone. If you want a different result, you have to do something different
You don’t need more motivation, you need to finish what you started!
Even when it’s hard. Especially when it’s hard!!

#NoExcuses #WomensFitnessNZ #DisciplineOverMotivation #StrongWomenOver30 #ProgressOverPerfection #WeekendWarrior

Heading into the weekend… remember this: Stopping isn’t failure. But quitting every time it gets hard?
That guarantees no progress.
The results? They live in the uncomfortable zone. If you want a different result, you have to do something different
You don’t need more motivation, you need to finish what you started!
Even when it’s hard. Especially when it’s hard!!

#NoExcuses #WomensFitnessNZ #DisciplineOverMotivation #StrongWomenOver30 #ProgressOverPerfection #WeekendWarrior

🚨Save for your next lower body day👇

Heavy lower body workout:
🍑 Squats 4 x 6 reps
🍑 Trap Bar Deficit Deadlift 4 x 6 reps
🍑 B-Stance Hip Thrust 4 x 8 each side
🍑 DB Walking Lunges 4 x 12
Rest 2:30-3mins between sets so you can go HEAVY

Light session? In my dreams… 😅

#WorkoutWednesday #WomensStrength #StrongNotSkinny #LegDay #GluteTraining #GirlsWhoLift #FitOver30 #StrongWomen #MuscleBuilding #StrengthTraining #GluteGoals #LiftHeavy

🚨Save for your next lower body day👇

Heavy lower body workout:
🍑 Squats 4 x 6 reps
🍑 Trap Bar Deficit Deadlift 4 x 6 reps
🍑 B-Stance Hip Thrust 4 x 8 each side
🍑 DB Walking Lunges 4 x 12
Rest 2:30-3mins between sets so you can go HEAVY

Light session? In my dreams… 😅

#WorkoutWednesday #WomensStrength #StrongNotSkinny #LegDay #GluteTraining #GirlsWhoLift #FitOver30 #StrongWomen #MuscleBuilding #StrengthTraining #GluteGoals #LiftHeavy

Let’s be real…
You say you want to change — but are you actually willing to do what it takes?

Here’s what most people avoid (and why they stay stuck):

➡️ Change your habits
Your current habits got you here. If your routine revolves around skipping meals, weekend blowouts, mindless snacking, or emotional eating — no amount of workouts will fix it. Sustainable fat loss starts with daily habits, not temporary extremes.

➡️ Track your calories to ensure a deficit
You can’t guess your way to results. Most people under-eat during the week, overeat on weekends, or don’t realise how calorie-dense their ‘healthy’ snacks are. Tracking creates awareness — awareness creates change.

➡️ Be consistent for longer than a week
Anyone can smash it for a few days. But results don’t come from 3 “perfect” days, they come from imperfect consistency stacked over weeks and months. Stop expecting instant results — your body needs time to adapt.

The truth? Results don't come from motivation, they come from creating the right habits with the right plan and the right support -That's exactly what my coaching gives you!
DM me "COACHING" and jump on my wait-list

#fatlossmindset #habitchange #sustainableweightloss #caloriedeficit #weightlossover30

Let’s be real…
You say you want to change — but are you actually willing to do what it takes?

Here’s what most people avoid (and why they stay stuck):

➡️ Change your habits
Your current habits got you here. If your routine revolves around skipping meals, weekend blowouts, mindless snacking, or emotional eating — no amount of workouts will fix it. Sustainable fat loss starts with daily habits, not temporary extremes.

➡️ Track your calories to ensure a deficit
You can’t guess your way to results. Most people under-eat during the week, overeat on weekends, or don’t realise how calorie-dense their ‘healthy’ snacks are. Tracking creates awareness — awareness creates change.

➡️ Be consistent for longer than a week
Anyone can smash it for a few days. But results don’t come from 3 “perfect” days, they come from imperfect consistency stacked over weeks and months. Stop expecting instant results — your body needs time to adapt.

The truth? Results don't come from motivation, they come from creating the right habits with the right plan and the right support -That's exactly what my coaching gives you!
DM me "COACHING" and jump on my wait-list

#fatlossmindset #habitchange #sustainableweightloss #caloriedeficit #weightlossover30

✨ Matariki Special Offer ✨

All my 1:1 coaching spots are currently full — BUT to celebrate the Māori New Year and the season of reflection and new beginnings, I’m opening up a
⭐ limited-time Matariki offer 💫

🔥 Get a 5-week fully customised training program — tailored to your goals, equipment, and schedule.

✅ Usually $75- now just $63.75
(15% off)
✅ Offer ends Sunday 22nd June
✅ One-off 5 week plan, no ongoing commitment
✅ Perfect if you want structure and results without full coaching

DM me to take up this Matariki special

#strongwomenover40
#matarikimotivation
#fitover40 #moniquegraycoaching #womensfitnesscoach #BusyWomenFitness

✨ Matariki Special Offer ✨

All my 1:1 coaching spots are currently full — BUT to celebrate the Māori New Year and the season of reflection and new beginnings, I’m opening up a
⭐ limited-time Matariki offer 💫

🔥 Get a 5-week fully customised training program — tailored to your goals, equipment, and schedule.

✅ Usually $75- now just $63.75
(15% off)
✅ Offer ends Sunday 22nd June
✅ One-off 5 week plan, no ongoing commitment
✅ Perfect if you want structure and results without full coaching

DM me to take up this Matariki special

#strongwomenover40
#matarikimotivation
#fitover40 #moniquegraycoaching #womensfitnesscoach #BusyWomenFitness

You only get one body!!
No upgrades. No replacements.
So start fuelling it, training it, and treating it with the same care you’d give to something you truly value.

Because nothing you own will matter more than the energy, strength, and health you carry every day.

#fitover40 #InvestInYourHealth #StrongOver30 #HealthIsWealth #TrainForLife
#WomensFitnessCoach #womenswellbeing #thrivingnotsurviving

You only get one body!!
No upgrades. No replacements.
So start fuelling it, training it, and treating it with the same care you’d give to something you truly value.

Because nothing you own will matter more than the energy, strength, and health you carry every day.

#fitover40 #InvestInYourHealth #StrongOver30 #HealthIsWealth #TrainForLife
#WomensFitnessCoach #womenswellbeing #thrivingnotsurviving

🚨 1 Elite Coaching Spot Now Available — Starting June 23rd! 🚨

This opportunity doesn’t come up often…
I have ONE Elite Coaching spot opening from June 23rd, and once it’s filled, my books will be closed again until August.

This is for the woman who’s ready to go all in on her health, strength, and long-term change — and wants expert support every step of the way.

💪 What’s included in Elite Coaching:
✔️ Personalised Training Program (tailored to your body, goals, and schedule)
✔️ Custom Nutrition Guidance (flexible and realistic for your life)
✔️ Habit & Mindset Coaching — shift the "all or nothing" thinking and create sustainable, long-term change
✔️ Weekly or Fortnightly Check-ins + adjustments as needed
✔️ Ongoing support & accountability between check-ins

📆 Minimum commitment: 10 weeks

This is a sought-after spot and won’t last long.
🔗 Apply via Link in Bio

#OnlineCoach #fitover40
#WomensFitnessCoach #moniquegraycoaching #HabitChange #SustainableResults

🚨 1 Elite Coaching Spot Now Available — Starting June 23rd! 🚨

This opportunity doesn’t come up often…
I have ONE Elite Coaching spot opening from June 23rd, and once it’s filled, my books will be closed again until August.

This is for the woman who’s ready to go all in on her health, strength, and long-term change — and wants expert support every step of the way.

💪 What’s included in Elite Coaching:
✔️ Personalised Training Program (tailored to your body, goals, and schedule)
✔️ Custom Nutrition Guidance (flexible and realistic for your life)
✔️ Habit & Mindset Coaching — shift the "all or nothing" thinking and create sustainable, long-term change
✔️ Weekly or Fortnightly Check-ins + adjustments as needed
✔️ Ongoing support & accountability between check-ins

📆 Minimum commitment: 10 weeks

This is a sought-after spot and won’t last long.
🔗 Apply via Link in Bio

#OnlineCoach #fitover40
#WomensFitnessCoach #moniquegraycoaching #HabitChange #SustainableResults

🚨What to AVOID after 40 if you want to stay strong, lean & injury-free:

🚫 Endless cardio or too much HIIT — can elevate cortisol, increase fatigue, and lead to muscle loss if not balanced with recovery and strength training

🚫 Random YouTube/IG workouts — no progression = no results

🚫 Skipping strength training — crucial for maintaining muscle and metabolism as we age

🚫 Skipping warm-ups & mobility — increases risk of injury and joint issues

🚫 Neglecting recovery— hormone shifts and life stress after 40 mean recovery is even more important and not optional.

Want a customised program that’s actually designed for women over 40?
Not a one-size-fits-all plan or random app workout — something built for YOUR body, YOUR goals, and YOUR lifestyle.
📩 DM me "PROGRAM" and I’ll show you how we can get you stronger, leaner, and more confident without burnout.

#WomenOver40Fitness #FitOver40 #StrongAtAnyAge #SmartTraining #WorkoutWednesday #StrengthAfter40 #WomenWhoLift #CustomTrainingPlan #TrainSmarterNotHarder #PerimenopauseFitness #Over40AndStrong

🚨What to AVOID after 40 if you want to stay strong, lean & injury-free:

🚫 Endless cardio or too much HIIT — can elevate cortisol, increase fatigue, and lead to muscle loss if not balanced with recovery and strength training

🚫 Random YouTube/IG workouts — no progression = no results

🚫 Skipping strength training — crucial for maintaining muscle and metabolism as we age

🚫 Skipping warm-ups & mobility — increases risk of injury and joint issues

🚫 Neglecting recovery— hormone shifts and life stress after 40 mean recovery is even more important and not optional.

Want a customised program that’s actually designed for women over 40?
Not a one-size-fits-all plan or random app workout — something built for YOUR body, YOUR goals, and YOUR lifestyle.
📩 DM me "PROGRAM" and I’ll show you how we can get you stronger, leaner, and more confident without burnout.

#WomenOver40Fitness #FitOver40 #StrongAtAnyAge #SmartTraining #WorkoutWednesday #StrengthAfter40 #WomenWhoLift #CustomTrainingPlan #TrainSmarterNotHarder #PerimenopauseFitness #Over40AndStrong

POV: You didn’t hit snooze all winter.
You showed up — even when it was cold, dark, and motivation was nowhere to be found.

Fast forward to spring...
👉 You’re not panicking.
👉 You’re not googling “lose 5kg fast”.
👉 You’re proud. Confident. Ready

Summer bodies aren’t built with desperation in October.
They’re built with consistency through winter — when no one’s watching.

Want to stay on track this winter? Here are 5 tips to help: 👇

1️⃣ Plan your sessions like appointments.Treat them like non-negotiable meetings.
2️⃣ Layer up and warm up. The hardest part is starting — you’ll warm up fast once you move.
3️⃣ Focus on how you’ll feel after. You’ll never regret a workout — but skipping one? For sure!
4️⃣ Keep your WHY in front of you. Whether it’s stage goals or confidence in summer clothes — remind yourself daily.
5️⃣ It's about consistency — not perfection. Keep showing up!

👉 Save this post for those days when motivation dips!
👉 Tag a friend who’s in hibernation mode

#WomenWhoLift #FitOver30 #POV #WinterTraining #SummerBodyStartsNow #DisciplineOverMotivation #HealthyHabitsForLife #ProgressNotPerfection #WomenWhoLiftNZ #WinterWarrior

POV: You didn’t hit snooze all winter.
You showed up — even when it was cold, dark, and motivation was nowhere to be found.

Fast forward to spring...
👉 You’re not panicking.
👉 You’re not googling “lose 5kg fast”.
👉 You’re proud. Confident. Ready

Summer bodies aren’t built with desperation in October.
They’re built with consistency through winter — when no one’s watching.

Want to stay on track this winter? Here are 5 tips to help: 👇

1️⃣ Plan your sessions like appointments.Treat them like non-negotiable meetings.
2️⃣ Layer up and warm up. The hardest part is starting — you’ll warm up fast once you move.
3️⃣ Focus on how you’ll feel after. You’ll never regret a workout — but skipping one? For sure!
4️⃣ Keep your WHY in front of you. Whether it’s stage goals or confidence in summer clothes — remind yourself daily.
5️⃣ It's about consistency — not perfection. Keep showing up!

👉 Save this post for those days when motivation dips!
👉 Tag a friend who’s in hibernation mode

#WomenWhoLift #FitOver30 #POV #WinterTraining #SummerBodyStartsNow #DisciplineOverMotivation #HealthyHabitsForLife #ProgressNotPerfection #WomenWhoLiftNZ #WinterWarrior

🚨10 lessons that lifting has taught me—inside and out.
1. The Power of Showing Up-
Even on the days I didn’t feel like it—showing up changed everything.

2. You Get What You Put In-
No shortcuts. Effort always shows—in your body, your mindset, your life.

3. Patience is a Superpower-
Results take time. The magic is in the compound effect of consistent action.

4. Discipline Beats Motivation-
Motivation fades. Discipline is what carries you when the hype wears off.

5. Embrace the Hard Stuff-
Growth never comes from staying comfortable. Progress lives outside the comfort zone.

6. Comparison is the Thief of Joy-
Your only competition is who you were yesterday. Stay in your lane.

7. Fuel Matters-
How you nourish your body shows up in every rep, your recovery and results.

8. Rest is Part of the Work-
Recovery is not slacking—it’s part of the growth formula.

9. Progress Isn't Just Physical-
Mental strength, self-belief, confidence, and grit—those gains matter too.

10. The most important to me is that I Gained Confidence and Self Belief-
I was shy and quiet growing up. The fact that I can now stand on stage in a bikini is something I never thought possible—and that confidence carries into every part of my life
Yes, there were physical changes, but the real transformation was internal.
Confidence. Resilience. Belief.
And it all started by showing up.

⭐ Which one do you relate to most?👇

#BodybuildingLife #ConfidenceThroughTraining #DisciplineOverMotivation #StrongWomen #FromShyToStage #WomensFitnessJourney #ProgressNotPerfection
#fitover40

🚨10 lessons that lifting has taught me—inside and out.
1. The Power of Showing Up-
Even on the days I didn’t feel like it—showing up changed everything.

2. You Get What You Put In-
No shortcuts. Effort always shows—in your body, your mindset, your life.

3. Patience is a Superpower-
Results take time. The magic is in the compound effect of consistent action.

4. Discipline Beats Motivation-
Motivation fades. Discipline is what carries you when the hype wears off.

5. Embrace the Hard Stuff-
Growth never comes from staying comfortable. Progress lives outside the comfort zone.

6. Comparison is the Thief of Joy-
Your only competition is who you were yesterday. Stay in your lane.

7. Fuel Matters-
How you nourish your body shows up in every rep, your recovery and results.

8. Rest is Part of the Work-
Recovery is not slacking—it’s part of the growth formula.

9. Progress Isn't Just Physical-
Mental strength, self-belief, confidence, and grit—those gains matter too.

10. The most important to me is that I Gained Confidence and Self Belief-
I was shy and quiet growing up. The fact that I can now stand on stage in a bikini is something I never thought possible—and that confidence carries into every part of my life
Yes, there were physical changes, but the real transformation was internal.
Confidence. Resilience. Belief.
And it all started by showing up.

⭐ Which one do you relate to most?👇

#BodybuildingLife #ConfidenceThroughTraining #DisciplineOverMotivation #StrongWomen #FromShyToStage #WomensFitnessJourney #ProgressNotPerfection
#fitover40

🌟 Client Spotlight 🌟

Ana is the perfect example that you don’t need to wait for the “perfect time” to make a change. Life wasn't all lined up neatly, and she could have used every excuse in the book not to take action - but she didn't.
Instead, Ana made the powerful decision to prioritize herself and her health, knowing that in order to show up fully in other areas of her life, she needed to start showing up for herself first.

In just 12 weeks, Ana has lost 15kg 👏
But even more impressive than the number on the scale is her mindset shift.
Ana has learned how to fuel her body with more energy, enjoy her favourite foods in balance, and stick to her goals—without needing perfect conditions.

As a single mum Ana is showing her children what it means to take ownership of your health, even when life is far from perfect. She took the leap, backed herself and now she's more motivated than ever - not just in her fitness journey, but in life overall.
Ana, I'm so proud of you. You're an absolute inspiration! 💪💖

Here’s what Ana had to say:
" The regular check ins have kept me motivated and accountable. I've realised I enjoy the challenge, even if it's just with myself. And I love that I can still cook the same meals for my boys.
I usually downplay my achievements, but I'm really grateful for your support and encouragement "
@ana_rubeee

#ClientSpotlight #MondayMotivation #StrongMum #HealthyHabits #TransformationJourney #FatLossJourney #FitnessOnABudget #RealWomenRealResults #HealthyMumHealthyFamily

🌟 Client Spotlight 🌟

Ana is the perfect example that you don’t need to wait for the “perfect time” to make a change. Life wasn't all lined up neatly, and she could have used every excuse in the book not to take action - but she didn't.
Instead, Ana made the powerful decision to prioritize herself and her health, knowing that in order to show up fully in other areas of her life, she needed to start showing up for herself first.

In just 12 weeks, Ana has lost 15kg 👏
But even more impressive than the number on the scale is her mindset shift.
Ana has learned how to fuel her body with more energy, enjoy her favourite foods in balance, and stick to her goals—without needing perfect conditions.

As a single mum Ana is showing her children what it means to take ownership of your health, even when life is far from perfect. She took the leap, backed herself and now she's more motivated than ever - not just in her fitness journey, but in life overall.
Ana, I'm so proud of you. You're an absolute inspiration! 💪💖

Here’s what Ana had to say:
" The regular check ins have kept me motivated and accountable. I've realised I enjoy the challenge, even if it's just with myself. And I love that I can still cook the same meals for my boys.
I usually downplay my achievements, but I'm really grateful for your support and encouragement "
@ana_rubeee

#ClientSpotlight #MondayMotivation #StrongMum #HealthyHabits #TransformationJourney #FatLossJourney #FitnessOnABudget #RealWomenRealResults #HealthyMumHealthyFamily

Want to create the illusion of a smaller waist? Don’t skip back day 👀

Here’s a simple but effective Back Workout to shape that upper body and build the V-taper:

💥Pull-Ups (or Lat pull down)
– 4 sets x 6–10 reps
💥 Seated rows ( or DB bent over row)
–4 sets x 10–12 reps
💥 Face Pulls (or Reverse Pec Deck)
– 4 sets x 12–15 reps

These moves build width through your lats, thickness through your mid-back, and definition in your rear delts — all of which help your waist appear smaller without doing a single crunch. 🔥

✅ Add these to your next back day and watch your shape change over time.
📌 Save it for later & tag a friend who skips back day 👀

#BackDay #Vtaper #fitover40 #WomenWhoLift #BackWorkout #SmallWaistBigLats #PullDayPower #snatchedwaist

Want to create the illusion of a smaller waist? Don’t skip back day 👀

Here’s a simple but effective Back Workout to shape that upper body and build the V-taper:

💥Pull-Ups (or Lat pull down)
– 4 sets x 6–10 reps
💥 Seated rows ( or DB bent over row)
–4 sets x 10–12 reps
💥 Face Pulls (or Reverse Pec Deck)
– 4 sets x 12–15 reps

These moves build width through your lats, thickness through your mid-back, and definition in your rear delts — all of which help your waist appear smaller without doing a single crunch. 🔥

✅ Add these to your next back day and watch your shape change over time.
📌 Save it for later & tag a friend who skips back day 👀

#BackDay #Vtaper #fitover40 #WomenWhoLift #BackWorkout #SmallWaistBigLats #PullDayPower #snatchedwaist

✨ Client check-ins = Happy Coach✨

There’s nothing more rewarding than seeing progress in the data but more importantly in the mindset

Weight trending down✅
Body fat decreasing✅
Stronger lifts✅
More energy✅
And best of all… mindset wins like:
⭐Reframing negative thoughts
⭐Making mindful choices
⭐Celebrating small wins
⭐Progress over perfection

This is what sustainable change looks like — inside and out 💪

Here’s your Monday reminder: you’re one decision away from a different outcome. Start your week strong 🌟

"What's one thought you're choosing to reframe this week?" 👇

#MondayMotivation #womensfitness #mindsetandmuscle #checkinwins
#StrongWomenOver30 #fitover40 #EmpoweredEating #WomensFitnessCoach

✨ Client check-ins = Happy Coach✨

There’s nothing more rewarding than seeing progress in the data but more importantly in the mindset

Weight trending down✅
Body fat decreasing✅
Stronger lifts✅
More energy✅
And best of all… mindset wins like:
⭐Reframing negative thoughts
⭐Making mindful choices
⭐Celebrating small wins
⭐Progress over perfection

This is what sustainable change looks like — inside and out 💪

Here’s your Monday reminder: you’re one decision away from a different outcome. Start your week strong 🌟

"What's one thought you're choosing to reframe this week?" 👇

#MondayMotivation #womensfitness #mindsetandmuscle #checkinwins
#StrongWomenOver30 #fitover40 #EmpoweredEating #WomensFitnessCoach

If you’re a woman over 30, you probably grew up being told these food and fitness rules…
And chances are—they’re holding you back.

🚫 “Carbs make you fat”
Carbs are your body's main energy source. They don't cause fat gain—consistently overeating anything does.

🚫 “Don’t eat after 7pm”
Your metabolism doesn’t clock out. What matters is total intake over time—not the clock.

🚫 “Sugar is evil”
Sugar in moderation is not the enemy. Restriction is often what leads to binge behavior - not the sugar itself

🚫 “Finish everything on your plate”
You are not a bin!
Listen to your hunger cues. Full means stop - even if there's food left.

🚫 “Lift light weights to get toned”
Toned = muscle + lower body fat. Lifting heavier and fueling well is what actually gets you that "toned" look

Just because we were taught these rules doesn’t mean we have to live by them.
👇What's one rule you were taught, that you now know is BS?
✉️DM me if you are ready to unlearn and rebuild

#WomensFitnessOver30 #DitchDietCulture #StrongNotSmall #MindfulEating #EmpoweredEating #NoMoreFoodRules #FitnessOver30 #NutritionForWomen #BodyConfidenceOver30

If you’re a woman over 30, you probably grew up being told these food and fitness rules…
And chances are—they’re holding you back.

🚫 “Carbs make you fat”
Carbs are your body's main energy source. They don't cause fat gain—consistently overeating anything does.

🚫 “Don’t eat after 7pm”
Your metabolism doesn’t clock out. What matters is total intake over time—not the clock.

🚫 “Sugar is evil”
Sugar in moderation is not the enemy. Restriction is often what leads to binge behavior - not the sugar itself

🚫 “Finish everything on your plate”
You are not a bin!
Listen to your hunger cues. Full means stop - even if there's food left.

🚫 “Lift light weights to get toned”
Toned = muscle + lower body fat. Lifting heavier and fueling well is what actually gets you that "toned" look

Just because we were taught these rules doesn’t mean we have to live by them.
👇What's one rule you were taught, that you now know is BS?
✉️DM me if you are ready to unlearn and rebuild

#WomensFitnessOver30 #DitchDietCulture #StrongNotSmall #MindfulEating #EmpoweredEating #NoMoreFoodRules #FitnessOver30 #NutritionForWomen #BodyConfidenceOver30

You keep waiting for the perfect time…
When you're more motivated.
When life magically slows down.
When you suddenly wake up as a morning person who craves broccoli and burpees.

Spoiler alert: that moment isn’t coming.
But you already know what to do.
You just need support, structure, and someone to call you out (lovingly) when you ghost your goals.

✨ If you’re tired of starting over, I can help you follow through.
💪 Apply now for coaching (limited availability)

🔗 Link in bio
Or DM me “READY” if you want the link

#WomensFitnessCoach #OnlineCoachingForWomen #ConsistencyOverPerfection #NoMoreStartingOver #AllOrNothingMindset
#FitOver30 #AccountabilityCoach

You keep waiting for the perfect time…
When you're more motivated.
When life magically slows down.
When you suddenly wake up as a morning person who craves broccoli and burpees.

Spoiler alert: that moment isn’t coming.
But you already know what to do.
You just need support, structure, and someone to call you out (lovingly) when you ghost your goals.

✨ If you’re tired of starting over, I can help you follow through.
💪 Apply now for coaching (limited availability)

🔗 Link in bio
Or DM me “READY” if you want the link

#WomensFitnessCoach #OnlineCoachingForWomen #ConsistencyOverPerfection #NoMoreStartingOver #AllOrNothingMindset
#FitOver30 #AccountabilityCoach

If you’re a woman (especially 35+ or in perimenopause), protein isn’t just a “fitness” thing — it’s essential for:
✅ Balancing hormones
✅ Maintaining muscle
✅ Supporting metabolism
✅ Reducing cravings and energy dips

But most women come to me, under-eating protein without realizing it — even if they eat “clean.”

That daily smoothie or salad might look healthy, but it’s often missing what your body really needs.

💡 Want to know how much protein you actually need?
Use my free protein calculator 🔗link in bio
Bonus: Grab the Free high-protein recipe ideas while you're there

#perimenopausehealth #proteinforwomen #fitover40 #busywomenwellness #hormonebalance #highproteinmeals #healthyaging #macrosforwomen #onlinecoachforwomen #fitwomenover40 #nutritiontips #fuelyourbody #womenover35 #strongnotskinny #womenswellbeing #healthafter40

If you’re a woman (especially 35+ or in perimenopause), protein isn’t just a “fitness” thing — it’s essential for:
✅ Balancing hormones
✅ Maintaining muscle
✅ Supporting metabolism
✅ Reducing cravings and energy dips

But most women come to me, under-eating protein without realizing it — even if they eat “clean.”

That daily smoothie or salad might look healthy, but it’s often missing what your body really needs.

💡 Want to know how much protein you actually need?
Use my free protein calculator 🔗link in bio
Bonus: Grab the Free high-protein recipe ideas while you're there

#perimenopausehealth #proteinforwomen #fitover40 #busywomenwellness #hormonebalance #highproteinmeals #healthyaging #macrosforwomen #onlinecoachforwomen #fitwomenover40 #nutritiontips #fuelyourbody #womenover35 #strongnotskinny #womenswellbeing #healthafter40

Client Spotlight ✨
Not About Weight Loss – This One's About GROWTH

Meet @lilly.taraare – a powerhouse with big goals and the work ethic to match! 💪

Just 9 weeks ago, she came to me under-eating and without a structured training plan.

Fast forward to today, and she’s already:
⬆️ Gained 2kg
⬇️ Dropped 1.6% body fat
💪 Gained more than 2kg of lean muscle mass

Talk about body recomposition done right - she's fueling her body, building muscle and burning fat at the same time.

She has so much more energy – not just in the gym, but in everyday life- and her digestion has improved massively too 🙌

Even though eating more has been a bit of an adjustment, she stays consistent because she’s focused on her goal and LOVES how strong and confident she feels – inside and out. ✨

Oh, and did I mention she’s a shift worker? 😮‍💨
No excuses.
She shows up.
She ticks the boxes.
She’s reaping the rewards. 🍑

The @icnnewzealand stage is calling – and she’s well on her way. 👙

Lilly-"So excited to be working towards my first bikini comp this year! It hasn't come easy but I feel lucky to have an incredible coach in my corner"

Let’s go!

#ClientSpotlight #BikiniPrep #WomenWhoLift #MuscleBuilding #ShiftWorkerStrong #NoExcuses #ConsistentAF #BikiniCompetitor #StrongNotStarving #FuelYourBody #LeanMuscleGain #BodyRecomposition #FitWomenOver30 #TrainWithPurpose

Client Spotlight ✨
Not About Weight Loss – This One's About GROWTH

Meet @lilly.taraare – a powerhouse with big goals and the work ethic to match! 💪

Just 9 weeks ago, she came to me under-eating and without a structured training plan.

Fast forward to today, and she’s already:
⬆️ Gained 2kg
⬇️ Dropped 1.6% body fat
💪 Gained more than 2kg of lean muscle mass

Talk about body recomposition done right - she's fueling her body, building muscle and burning fat at the same time.

She has so much more energy – not just in the gym, but in everyday life- and her digestion has improved massively too 🙌

Even though eating more has been a bit of an adjustment, she stays consistent because she’s focused on her goal and LOVES how strong and confident she feels – inside and out. ✨

Oh, and did I mention she’s a shift worker? 😮‍💨
No excuses.
She shows up.
She ticks the boxes.
She’s reaping the rewards. 🍑

The @icnnewzealand stage is calling – and she’s well on her way. 👙

Lilly-"So excited to be working towards my first bikini comp this year! It hasn't come easy but I feel lucky to have an incredible coach in my corner"

Let’s go!

#ClientSpotlight #BikiniPrep #WomenWhoLift #MuscleBuilding #ShiftWorkerStrong #NoExcuses #ConsistentAF #BikiniCompetitor #StrongNotStarving #FuelYourBody #LeanMuscleGain #BodyRecomposition #FitWomenOver30 #TrainWithPurpose

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Follow us on Instagram

@moniquegraycoaching

Ph 021 1556459

hello@moniquegraycoaching.com

25 Sterling Cres

Kaiapoi

New Zealand

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