Midlothian Fitness, PT & Nutrition with Janie

Midlothian Fitness, PT & Nutrition with Janie ONLINE LIVE & OUTDOOR SESSIONS

*1-1/1-2 Personal Training Coaching
* Nutrition Coach
* Rehabilition
* Yoga & Pilates
* Menopause coach

Janie has been coaching/training in the Health and fitness industry for over 25 years. Her background is team sports, Badminton at county level, athletics and show jumping. As a fully qualified Personal Trainer, Yoga coach, Beachbody nutrition coach and Fitness tutor with years of experience. Currently teaching approx 12 classes a week and tutor/assessor delivering Physiology and Anatomy theory, O

utdoor fitness, Yoga, Exercise to Music & Sports Massage. She regularly delivers yoga and fitness workshops for cyclists, runners and triathletes. I offer nutrition plans to clients, well-being sessions, and follow up sessions even when health and which rounds off the whole package that I offer to my clients. Meeting class members has been a very rewarding experience for me knowing that people leave the class feeling better about themselves.

6 week blocks are bookable and requirements payment in advance to secure your place. Please PM the page to book your space now.

* CLIENT FEEDBACK *Receiving feedback from my pregnant clients is incredibly valuable to me. Pregnancy is such a unique ...
16/06/2026

* CLIENT FEEDBACK *

Receiving feedback from my pregnant clients is incredibly valuable to me.

Pregnancy is such a unique and personal journey, and every client's experience helps me better understand their needs, concerns, and expectations.

Their feedback allows me to reflect on the support and service I provide, celebrate what is working well, and identify areas where I can improve.

Knowing that I have played a positive role during such an important time in their lives is both rewarding and motivating.

Client feedback not only helps me grow professionally but also ensures I continue to provide the highest level of care, support, and reassurance to future mums.

12/06/2026

Why Should Women Lift Weights?

Weight training offers many benefits for women, including increased strength, improved muscle tone, a faster metabolism, and better support for fat loss.

It also strengthens bones, improves posture and balance, reduces the risk of injury, boosts confidence, and supports overall physical and mental well-being.

Regular weight training can make everyday activities easier while helping women feel stronger, healthier, and more energized.




08/06/2026

โ€œKeep showing upโ€ matters.......

A few reasons:
Progress compounds. Small actions repeated over time often produce larger results than occasional bursts of intense effort.

You give yourself more chances. Opportunities, breakthroughs, and connections are often unpredictable. If you're present, you're available when they happen.

Skills improve through repetition. Whether it's work, sports, art, relationships, or learning, improvement usually comes from regular practice.

Trust is built through reliability. People tend to trust and value those who are consistently present and engaged.

Motivation often follows action. Waiting to feel motivated can leave you stuck. Taking action, even when you don't feel like it, can create momentum.

"Showing up" doesn't mean pushing yourself endlessly or ignoring your limits. Sometime, showing up means doing a smaller version of what you planned, resting strategically, or simply staying connected to something that matters to you.

Keep going...... you're doing great ๐Ÿ‘Œ
Janie โ˜บ๏ธ

04/06/2026

I wanted to briefly talk about stretching and why itโ€™s so important for maintaining flexibility, mobility, and overall physical function.

I often hear from clients that they donโ€™t include stretching in their weekly exercise routines, or they only do it occasionally. However, regular stretching is incredibly important and, in my opinion, is just as important as other forms of exercise.

Some of the key benefits of stretching include improved range of motion, reduced muscle stiffness, better posture, and a lower risk of injury.

Stretching can also help you sleep better, reduce tension, and improve how your body feels day to day.

For these reasons, I encourage everyone to make stretching a regular part of their routine, ideally at least a couple of times per week as a minimum.

Janie ๐Ÿ™





Yoga with Janie

03/06/2026

Consistency means regularly following your exercise routine over time. It's one of the most important factors for improving strength, fitness, endurance, and overall health.

Key points:
Regular training produces better results than occasional intense workouts.

Consistency helps build habits, improve performance, and reduce injury risk.

A realistic, sustainable plan is more effective than an overly ambitious one.
Missing an occasional workout is normal; what matters is getting back on track.
In short: Long-term fitness success comes from showing up consistently, not from being perfect.
Janie ๐Ÿ’ช




30/05/2026

Perimenopause can lead to hormonal changes that affect weight, muscle mass, and bone health. Staying active through regular cardio and strength training helps maintain a healthy weight and preserve muscle.

A protein-rich diet, with 25โ€“30 grams of protein per meal, supports muscle maintenance and recovery. Adequate vitamin D and calcium are essential for bone health, while a nutrient-dense diet rich in fruits, vegetables, healthy fats, fiber, and lean proteins can help manage symptoms and support overall wellbeing. By combining healthy eating with regular exercise, women can reduce the impact of perimenopause and maintain their health as they age.

NEW CLASSES
Outdoor Fitness
Saturday 8.45am at Kings Park, Dalkeith

Pilates
Saturday 10.15am at Cranstoun Footcare Pathhead

Yoga
Monday 6.20pm at Dalkeith Campus

For booking and further info visit
www.midlothianfitness.co.uk

28/05/2026

You'll never change your life until you change something you do daily. ๐“๐ก๐ž ๐ฌ๐ž๐œ๐ซ๐ž๐ญ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐ฎ๐œ๐œ๐ž๐ฌ๐ฌ ๐ข๐ฌ ๐Ÿ๐จ๐ฎ๐ง๐ ๐ข๐ง ๐ฒ๐จ๐ฎ๐ซ ๐๐š๐ข๐ฅ๐ฒ ๐ซ๐จ๐ฎ๐ญ๐ข๐ง๐ž.โฃ
โฃ
I'm happy to be back to routine this week ๐ŸŽ‰๐ŸŽ‰

I used to think I could fly by the seat of my pants but Iโ€™ve found true freedom in my daily habits ๐Ÿ’ซ๐Ÿ’ซ
โ˜… โฃ
โ˜… โฃ
โ˜… โฃ
โ˜… โฃ
โ˜… โฃ

28/05/2026

You don't want to miss this.....

Outdoor exercise helps women improve physical fitness, strengthen bones, boost heart health, and increase vitamin D levels.

It also supports mental well-being by reducing stress, improving mood, and increasing energy and focus.

Activities like light weights, running, and outdoor yoga can be more enjoyable and easier to maintain than indoor workouts.

Outdoor exercise may also support hormonal health, sleep, and weight management while providing opportunities for social connection and fresh air.

Join us this Saturday at 8.45am at Kings Park

๐Ÿ”น๏ธAll levels welcome
๐Ÿ”น๏ธWomen only group
๐Ÿ”น๏ธYour day one
๐Ÿ”น๏ธConditioning with weights

You can book here....
Www.bookwhen.com/fitness-classes

Tips for drinking more waterWater is essential for every cell in the body to function correctly. Water aids the digestiv...
06/05/2026

Tips for drinking more water
Water is essential for every cell in the body to function correctly. Water aids the digestive system, helps prevent constipation, flushes toxins from the body, promotes good kidney function, keeps your joints and muscles lubricated, supports healthier and younger-looking skin, and helps regulate body temperature.

How much water do you need?
Whether you prefer plain, sparkling, infused water, drink plenty every day. So how much water does an average adult in a temperate climate need?

How do you know if you're drinking enough water?
Your fluid consumption is adequate for your needs if you rarely feel thirsty and your urine is colourless or light yellow. To prevent dehydration, consider drinking water regularly with meals, throughout exercising, and when you feel thirsty.
Increasing your water intake may seem easy, but it can take a lot of work to remember to drink up.

Janie โ˜บ๏ธ ๐Ÿ’ง

Consistency: how to stay on track....When it comes to achieving your fitness goals, thereโ€™s one factor that stands out a...
09/02/2026

Consistency: how to stay on track....

When it comes to achieving your fitness goals, thereโ€™s one factor that stands out above all others: consistency. Whether youโ€™re aiming to lose weight, build muscle, improve endurance, or simply boost your overall health, showing up regularly and sticking to your routine is the real key to success.

Tips for Consistency
โ€ข Schedule It: Treat your workouts as non-negotiable appointments. Whether itโ€™s early morning, lunchtime, or evening, find a time that works for you and stick to it. Prioritize/protect this time for you and don't allow any other appointments to encroach in this space.

โ€ข Start Small: Begin with manageable goals, such as exercising three times a week. Small steps add up over time to create significant improvements.

โ€ข Mix It Up: If your routine isnโ€™t working, try something new. Engage in different types of exercise like Hitt, swimming, or yoga/ pilates to keep things interesting and prevent boredom and provide opportunity for cross training.

Final words....
Consistency is the cornerstone of achieving your fitness goals. By building habits, creating momentum, and adapting to progressive overload, you set yourself up for long-term success. Remember, itโ€™s not about being perfect; itโ€™s about showing up, being consistent and making progress over time. So, commit to your routine, and watch your fitness journey flourish!

Janie โ˜บ๏ธ ๐Ÿ’ช

Address

Dalkeith
EH

Opening Hours

Monday 6am - 9:30pm
Tuesday 6am - 9:30pm
Wednesday 6am - 9:30pm
Thursday 6am - 9:30pm
Friday 6am - 7:30pm
Saturday 6am - 1:30pm

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