Coachedbycharlotte

Coachedbycharlotte Strength & Performance Coaching | HYROX athlete 🏋️‍♀️
Women's Health & Wellness Optimisation Coaching 🍃

29/08/2026

Girls who run or do high intensity sports can sometimes feel “puffier” rather then leaner, even while getting fitter and stronger.

It doesn’t automatically mean they’ve gained body fat.

Stress shows up as water retention and inflammation, and physical activity is a stress.

Running, Hyrox and other high intensity training create muscle damage, the body temporarily has to hold fluid around the trained tissue while repairing it.

Quite often we see with female athletes recovery isn’t meeting the demand of the training. Poor sleep, back to back training sessions at high intensity and inadequate easy days can leave to body feeling persistently inflamed especially paired with under eating.

Sometimes adding in carbohydrates around your training reduces puffiness. Your body ain’t broken it’s just under supported.

Body fat doesn’t dramatically appear overnight, if weight, measurements, or appearance change quickly across a few days it is far more likely to be water, glycogen, inflammation, digestion or menstrual cycle fluctuations, and your nutrition not meeting the demands of your training session.

If you train for 5ks, 10ks, half marathons, full marathons, triathlons, Hyrox, netball or football, you need to full lik...
29/08/2026

If you train for 5ks, 10ks, half marathons, full marathons, triathlons, Hyrox, netball or football, you need to full like an athlete.

Sports nutrition is not the same as everyday nutrition.
To get the most out of your race, game, or training for your chosen discipline timing, content and meeting the demands of that discipline.

I still have the same conversations!!!Trends change, and social media has found creative ways to suck you into a lot of ...
27/08/2026

I still have the same conversations!!!

Trends change, and social media has found creative ways to suck you into a lot of weird s**t that really doesn’t work.

The fundamentals have never changed.

So I’ll be over here on this side of the internet kindly, and respectfully knocking some sense into you.

Its health and fitness, it’s not the Wild Wild West.

Three clients came to me with three completely different problems.One thought she needed to train harder.One thought she...
26/08/2026

Three clients came to me with three completely different problems.

One thought she needed to train harder.
One thought she needed more discipline around food.
One thought an imperfect week meant she had failed.

None of them needed to be told to simply try harder.

They needed someone to look at what was actually happening, understand why they were struggling and adjust the plan accordingly.

This is why personalised coaching is so much more than receiving calories and a training program.

Your plan should account for your goals, your training demands, your recovery, your relationship with food and the reality of what is happening in your life.

Because if generic advice and “just be more disciplined” were enough, you probably would have solved it already.

If you’re ready for coaching that adapts to you instead of expecting your entire life to revolve around the plan, you can apply for 1:1 coaching through the link in my bio. 🖤

25/08/2026

I used to think that being in a deficit was the answer too. But sometimes things need to be build first.

And that’s eating for longer then 8 weeks out of a deficit. That’s not eating “healthy” but eating as little as possible and calling it performance nutrition. That’s not skipping carbs, because your terrified of fat gain. That’s not undereating all week to binge on weekends.

I could list more.

Deficits aren’t meant to be lived in. They are a phase you do for a short amount of time, not for most of the time.

23/08/2026

The 700 g increase wasn’t evidence that the plan had stopped working. It was one data point sitting inside an overall downward trend.

We are so quick to react to normal body noise rather than actual fat-loss progress.

A single weigh-in is information, but it isn’t a conclusion. The trend is what tells us whether the plan is working.

Next time that scale fluctuates, stay calm, collect more data and give the process enough time to show you what is actually happening.

Your weight is up this morning… but did you actually gain body fat overnight?Probably not.Scale weight can shift by mult...
22/08/2026

Your weight is up this morning… but did you actually gain body fat overnight?

Probably not.

Scale weight can shift by multiple kilos because of food volume, carbohydrates, sodium, hydration, digestion, your menstrual cycle, inflammation, stress and sleep.

Yet so many women allow one random weigh-in to dictate their mood, restrict their food or add unnecessary cardio.

One number without context tells you very little.

This is why I look at weekly averages and overall trends with my clients not whether the scale happened to spike after a late meal, a hard training session or a poor night’s sleep.

Your weight is data. It is not a judgement of how “good” you were yesterday, and it is not the only way to measure progress.

Swipe through to understand what may be influencing your weigh-ins and how to collect more useful data. Save this for the next morning the scale tries to mess with your head. 🤍

Strength training is still surrounded by so much misinformation especially when it comes to women. How many of these di...
20/08/2026

Strength training is still surrounded by so much misinformation especially when it comes to women.

How many of these did you already know? 👇🏼

16/08/2026

Fat loss isn’t just a knowledge goal. It’s a behaviour goal. 🤓

Before assuming the plan isn’t working, look at the data. Are you consistently doing what the goal requires you to do?

Or are there gaps between what you think you’re doing and what your actually doing?

Don’t get it twisted, perfection isn’t required, but we do need to be mindful of how far away from perfect we do move that needle, because we still want to be consistent.

Sometimes you just need to get better at executing the stuff you know you should be.

We needed a Part 2… because the fitness industry had A LOT to say about women’s bodies.For years, women were handed rule...
14/08/2026

We needed a Part 2… because the fitness industry had A LOT to say about women’s bodies.

For years, women were handed rules about how we should eat, train and look and somewhere along the way, those rules started being repeated as facts.

Some were based on outdated information.

Some were massive oversimplifications.

And some were just really good marketing to buy products and programs that don’t work.

The problem is, when you hear something enough times, you stop questioning whether it was ever true in the first place, and women’s physiology deserves a little more nuance than whatever is currently going viral on Instagram.

Part 2 of fitness “facts” we probably should have questioned a lot sooner. 👀

What should make Part 3? Comment on your “fitness facts” and I will make part 3. 👇

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