Real Fitness

Real Fitness PN 1 nutrition coach, menopause Coaching specialist. helping women build healthy habits to Live their Best and STRONGEST lives 💪

💪 LIFTING CLUB IS GROWING FAST!!... AND WE'RE OPENING A NEW SESSION 💪We start a brand new 8-week block of Lifting Club t...
17/06/2026

💪 LIFTING CLUB IS GROWING FAST!!... AND WE'RE OPENING A NEW SESSION 💪

We start a brand new 8-week block of Lifting Club this coming Monday, 22nd June.

More women than ever are joining us in the gym, getting stronger, building confidence and discovering what they're capable of. It's AWESOME to see.

Across ALL of our current groups, we now only have:

🔸 Monday 5:45pm – 1 space
🔸 Saturday 9:30am – 1 space

That's it.

❗️HOWEVER! Due to demand, we're opening a BRAND NEW Thursday 10:30am Lifting Club 🙌

So if you've been thinking about getting started, this is the perfect session.

✨ Mid-morning
✨ Nice quiet gym environment
✨ Smaller group
✨ Beginner friendly
✨ Full coaching and support

You don't need to be fit yet.
You don't need gym experience.
You don't need to know what you're doing.

That's our job :)

Lifting Club is small group personal training designed to help you build strength, confidence and fitness in a supportive, no-ego environment.

In 8 weeks you can expect:

✅ To feel stronger and more capable
✅ Better muscle tone and strength
✅ More energy day to day
✅ Greater confidence in the gym
✅ To learn how to lift safely and effectively
✅ To stop guessing and start progressing

📍 Empire Martial Arts, Newtown
💰 £130 for 8 weeks

Available spaces:
🔸 Monday 5:45pm – 1 more space has just become available
🔸 Thursday 10:30am (NEW GROUP) – 2 spaces!
🔸 Saturday 9:30am – 1 space!

Everything else is currently FULL.

Whether you join our new Thursday session or grab one of the last remaining spaces in our existing groups, you'll be joining a fantastic community of welcoming, supportive women who genuinely want to see each other succeed.

No egos. No judgement. Just encouragement, support and a team who'll be cheering you on every step of the way!

💬 Drop us a message to reserve your space.

Lovely afternoon walking the aber to borth coastal path with Good times with great friends 🧡
13/06/2026

Lovely afternoon walking the aber to borth coastal path with

Good times with great friends 🧡

10 Signs You're Building a Healthier Relationship With FoodA healthy relationship with food isn't about eating perfectly...
11/06/2026

10 Signs You're Building a Healthier Relationship With Food

A healthy relationship with food isn't about eating perfectly.

It's about being able to enjoy food, nourish your body, and make choices without guilt, shame, or feeling out of control.

Here are 10 signs you're moving in the right direction:

✅ You eat until you're satisfied, not stuffed.
✅ You don't spend all week being "good" and then lose control at the weekend.
✅ You don't label foods as "good" or "bad".
✅ You don't think you're being "naughty" for having a biscuit or "good" for eating a salad.
✅ You can enjoy treats without guilt and vegetables without feeling virtuous.
✅ You don't feel the need to earn food through exercise or punish yourself for eating it.
✅ If you overeat occasionally, you don't let it ruin the rest of your day, week, or month.
✅ You can keep foods you enjoy in the house without feeling out of control around them.
✅ You eat regular, balanced meals instead of skipping meals or constantly starting over.
✅ Food is important, but it doesn't dominate your thoughts all day.

A healthy relationship with food doesn't mean you never overeat.

Most people occasionally eat more than they planned.

The difference is that they don't spiral into guilt, shame, restriction, or "I'll start again Monday" thinking.
They simply get back to their usual eating habits at the next meal.

Because overeating sometimes is a normal part of life.

The goal isn't perfect eating.

The goal is to feel confident around food, trust yourself to make choices, and enjoy life without food constantly taking up space in your head.

Which of these do you already do well, and which one would you like to work on? 👇

Before children, it was easier.You could train before work, after work, in your lunch break, or whenever it suited you.Y...
09/06/2026

Before children, it was easier.

You could train before work, after work, in your lunch break, or whenever it suited you.

You had more time.

More sleep.
More energy.
Less responsibility.
Less planning.
Less washing.
Less cooking.
Less organising.
Less mental load.

Then you have children and suddenly you're trying to fit your own health around everyone else's needs.

You feel guilty taking time for yourself.

You put yourself at the bottom of the list.
You're running on less sleep and carrying more stress than you ever did before.

So if you don't look or feel exactly the same as you did before children, that's not a personal failure.

You're not the same person living the same life.
Your circumstances have changed.
Your priorities have changed.
Your challenges have changed.

That doesn't mean you should give up on looking after yourself.

It just means you might need to adjust your expectations and give yourself a little more credit.

The things that helped before children may still work.

But finding the time, energy and headspace to do them is often much harder.

Don't let anyone tell you otherwise.

If you're trying to exercise, eat well, raise children, manage a home, work, and keep everyone else happy, you're carrying a lot.

Be kind to yourself.
You're doing better than you think.

Helping busy women find a realistic approach to fitness and nutrition is exactly what I do.

If you'd like some support, send me a message.

20/03/2026

Build stronger bones at home 💪
Bone health isn’t just about strength. It’s about impact, balance and staying mobile as you age.

This quick routine covers all three.
No equipment needed.

30 seconds work / 30 seconds rest

1–2 rounds, twice a week

Do it anywhere.

Exercises:

Single leg balance
Skaters
Bounds
Lunge to high knee
Get ups
Squat jumps

(Have a chair nearby for support on balance work if needed)

Save this and give it a go.

*Always consult your doctor before starting any new exercise regime.

BoneStrength bonedensity agestrong

The biggest mistake people make after being told they have type 2 diabetes...They panic 😟They start stressing about ever...
10/03/2026

The biggest mistake people make after being told they have type 2 diabetes...

They panic 😟

They start stressing about every meal because they’re suddenly not sure what they should be eating anymore. It quickly becomes confusing and overwhelming.

Maybe you’ve recently been told you’re pre-diabetic, that you have type 2 diabetes, or that you’re insulin resistant because of a health condition?

And now you’ve been told things like:

• Lose weight
• Cut carbs
• Eat better
• Exercise more

But nobody has actually shown you what that looks like in real life.

Its scary and stressful.

The good news is that it can be massively improved with some simple lifestyle changes :)

And they aren't big scary changes either.

Things like 👇

✔ Building balanced meals
✔ Getting some movement in after meals
✔ Strength training a couple of times a week

These habits can make a big difference to how your body regulates blood sugar.

So I’ve put together a simple Blood Sugar Balance Cheat Sheet that breaks down the key habits you can start implementing straight away.

What to do more of AND what to do less of 👌

If you’d like a copy, just comment BALANCE below and I’ll send it over to you

🚨 REAL FITNESS - FOUNDATIONS🚨 Brand New 6 week coaching program ONLY 6 SPACES AVAILABLE!!Get Leaner....
09/03/2026

🚨 REAL FITNESS - FOUNDATIONS🚨

Brand New 6 week coaching program

ONLY 6 SPACES AVAILABLE!!

Get Leaner. Get Stronger. Build Good Habits.

Finally Know What You’re Doing in the Gym and the kitchen to get real sustainable results 👀

Want to feel stronger, leaner and more confident in the gym - but you're not sure where to start?

This program is the jumpstart you need to get on track 👣

Maybe you've had a long break?

Maybe you rely mostly on cardio or don't understand the weights yet?

Maybe you're stuck in the cycle of starting a diet, stopping it, and repeating the same process again?

Real Fitness Foundations is a 6-week coaching programme designed to get you training properly and building meals that support your goals.

❌️Not a bootcamp.
❌️Not another crash diet.
❌️Not random workouts.

✅️Proper structure.
✅️Proper coaching.
✅️Proper progress.

What’s Included 👇

✔ 1 coached small-group gym session per week (max 6 women)

✔ A personalised training timetable built around your goals, schedule and fitness level

This may include strength sessions, cardio workouts and step targets depending on what works best for you.

✔ Personalised nutrition guidance

Learn how to build balanced meals around protein and fibre so you can support fat loss and energy without extreme dieting.

✔ A clear 6-week action plan so you know exactly what to do each week.

✔ Access to the online support and accountability from my highly successful online coaching programme, so you have support between sessions.

Including:
• App access to track your progess
• Weekly check-ins
• Support and accountability between sessions

Who It’s For 👇

• Women who feel lost in the gym
• Women who rely mainly on cardio
• Women who don’t know how to build meals around their goals
• Women stuck in the “start again Monday” cycle
• Women who want to lose 6–10 lb in a realistic and sustainable way

Six weeks to get you moving in the RIGHT direction ✅️

After that, you’ll have the option to continue into another block or move into one of my longer-term programmes.

This is small group PT with personalised 1-1 support which is why there's only 6 spaces.

DM FOR INFO X

06/03/2026

EAT THE RAINBOW 🌈

HALF YOUR PLATE AT MEALTIME ✔️

Aim to fill about half your plate with vegetables and try to eat a range of different colours across the week. Each colour group contains different vitamins, minerals, antioxidants and types of fibre that support digestion, gut health, immunity and overall health. Eating the rainbow is a simple way to give your body a wider variety of nutrients.

🍎🍍🍊🥝🍇🍈

🌈

11 Reasons Women Should Lift Weights After Menopause 👇Strength training becomes more important than ever after menopause...
05/03/2026

11 Reasons Women Should Lift Weights After Menopause

👇

Strength training becomes more important than ever after menopause. Hormonal changes affect muscle, bone, metabolism, and energy levels. Lifting weights is one of the most powerful tools to stay strong, healthy, and independent.
Here are 11 reasons it should be part of your routine:

1️⃣ Protects bone density
Oestrogen drops after menopause, which increases the risk of osteoporosis. Strength training stimulates bone growth and helps keep bones stronger for longer.

2️⃣ Preserves muscle mass
We naturally lose muscle as we age. Lifting weights slows this down and helps maintain the muscle that keeps you strong and capable.

3️⃣ Boosts metabolism
Muscle tissue burns more energy than fat. Maintaining muscle helps support a healthier metabolism and makes weight management easier.

4️⃣ Improves body composition
Strength training helps reduce body fat and build lean muscle, which improves how your body looks and feels.

5️⃣ Supports blood sugar control
Muscle acts like a sponge for glucose. More muscle means better blood sugar regulation and lower risk of type 2 diabetes.

6️⃣ Improves balance and reduces fall risk
Stronger legs, hips and core help with stability and coordination, reducing the risk of falls as we age.

7️⃣ Helps joints feel better
Strengthening the muscles around joints improves support and often reduces aches and stiffness.

8️⃣ Boosts energy levels
Many women feel fatigued during and after menopause. Strength training can improve energy and reduce that constant tired feeling.

9️⃣ Supports heart health
Resistance training improves blood pressure, cholesterol levels, and overall cardiovascular health.

🔟 Improves confidence and independence
Being able to lift, carry, move and stay active builds confidence and helps maintain independence later in life.

1️⃣1️⃣ Make new friends
Training in a supportive group environment creates connection and community. Many women find that strength training classes become a highlight of their week, not just for the workout but for the friendships and laughs along the way.

💬 If you're over 50 and not strength training yet, now is the time to start.

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177 Garth Owen
Newtown
SY161JT

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