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Our Way of Coaching
We help you reach your fitness targets by building a plan that fits into your life instead of forcing your life to revolve around the gym. We provide detailed, customised meal plans that include foods you enjoy so you aren't stuck eating plain chicken while everyone else is out having fun. You get the choice of training wherever suits you best with our full support for both home workouts and gym sessions.
The physical side is only half the battle which is why we put a massive focus on your mental health to build a mindset that keeps you going when motivation dips. One of the biggest hurdles we see is the fear of losing a social life, so we make sure you can still go for drinks with friends or have a Sunday roast while staying on track. It's like having a sat nav for your health; even if you take a scenic route at a birthday party, we just reroute together and keep moving toward the goal.
Health is about the life you live outside the gym, not just the hours you spend inside it.
3) Lifestyle Design (Hormones)
If you aren't sleeping, you aren't losing weight. We address the invisible barriers to fat loss.
Sleep Hygiene: Poor sleep increases ghrelin (hunger hormone). We fix your routine first.
Hydration Habits: Proper water intake stops your brain from mistaking thirst for hunger. We make sure you are getting enough electrolytes to stay sharp.
Cycle Syncing: Adjusting training intensity during different phases of your cycle or menopause.
2) Strength & Longevity (Training)
Muscle is your metabolism's engine. After 40, we naturally lose muscle (sarcopenia) unless we signal our body to keep it.
Lift Heavy(ish): Resistance training 3-4 times a week creates an "afterburn" effect that cardio can't match.
Walking is Underrated: We use walking (NEAT) for fat loss because it doesn't spike cortisol like HIIT does.
Home or Gym: Efficient 30-45 minute sessions. No hours spent on machines.
1) Metabolic Restoration (Nutrition)
We focus on Protein Pacing and Fibre. Protein is non-negotiable for women over 40 to protect muscle mass, while fibre helps regulate blood sugar.
No banned foods: We use an 80/20 approach so you can still eat out.
High volume eating: You will likely eat more food than you are used to, not less.
Social awareness: We teach you how to live a social life guilt free because we prepare and plan around it.
How we get you results
The Way We Build Your Routine
Our three step strategy is designed to take you from feeling stuck to feeling unstoppable without making you give up the things you love. We start with a solid plan, build the right habits, and then make sure they stick for the long haul. We also modify our strategy for each client to account for their specific needs, because no two individuals are alike.
The TNYM road map
Your Journey with Us Stage by Stage
When you decide to join us, the first thing you can expect is a plan that treats you like a human being with a job, a family, and a social life, meaning your customised meal plans will taste good and your workouts will fit your schedule. We are right there in your corner providing the mental support needed to get past those days when you just don't feel like showing up. We look at the big picture together, making sure you are building habits that stick while still enjoying your weekends. We take you from where you are to where you want to be through a rigorous, high-touch 4-week cycle designed for peak performance and sustainable lifestyle integration.
Phase 1
The Deep Dive
Discovery & Strategy Call: We start with a a quick chat over your starting point around exercise, nutrition, lifestyle demands, and long-term vision. This is where we identify the "why" behind your goals to ensure your roadmap is built on a solid foundation.
Phase 2
The Custom Architecture
Precision Training Program: Receive a 4-week training block tailored specifically to your environment whether you prefer the gym, home workouts, or a hybrid approach. We optimise for efficiency, ensuring every minute you spend training achieves maximum results.
Adaptive Nutrition Planning: You’ll receive a bespoke 7-day meal plan calculated to your exact caloric and macronutrient needs. We respect your preferences and lifestyle; your plan is refreshed every 4 weeks to keep you fueled and engaged.
Phase 3
High-Frequency Accountability
Elite Coach Access: You are never left to "figure it out" alone. You’ll be integrated into a private communication stream with your coach for daily contact (6 days/week). This ensures real-time troubleshooting, form correction, and the mindset support required to stay on track.
The Weekly Metric Check-in: Data drives results. Every week, you’ll submit your stats and a detailed progress form via our dedicated app. This allows us to pivot quickly and keep your momentum high.
Phase 4
The Monthly Evolution
Strategic Catch-up Call: Every 4 weeks, we go beyond the data. We jump on a call to celebrate your wins, navigate upcoming lifestyle hurdles (like holidays or travel), and set a surgical action plan for the next 28 days.
Proactive Adjustments: If progress stalls, we dig deeper. Our approach includes guidance and understanding around your hormones when necessary, ensuring that your internal health matches your external progress.
Practical tips for your new routine
Catch Up on My Latest Blog Posts and Find Practical Tips for Your Journey
I wanted to create a space where I could share the things I chat about with my ladies every single day. You will find my honest take on making fitness work when life gets a bit hectic and plenty of tips for keeping your head in the game. It is meant to feel like having a coffee with a friend who just happens to know a fair bit about lifting weights and eating well. We will talk about the real stuff that happens once you leave the gym because that is where the actual progress is usually made.
Sometimes you just need a bit of a kick up the backside on a Monday morning. Other times you might want some advice on how to handle a busy weekend of socialising without feeling guilty about your goals. I have put it all here because I believe that staying informed shouldn't feel like a chore. This is where I share the habits that have helped me and hundreds of my clients find a long lasting balance, hope it helps you too.
