Coachedbycharlotte

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

“Your bloods came back normal.”Cool. But normal just means you’re not sick. It doesn’t mean you feel good either. 🩸If yo...
13/10/2026

“Your bloods came back normal.”

Cool. But normal just means you’re not sick. It doesn’t mean you feel good either. 🩸

If you’re in your 30s or 40s, training hard and still feeling flat, cold, foggy or stuck, these 5 markers are worth a conversation:

→ Fasting insulin: the early warning light. It creeps up years before your blood sugar does.
→ Ferritin: your iron tank. You can be “not anaemic” and still be running on fumes.
→ Free T3: your active thyroid hormone. TSH alone can miss the full picture.
→ hsCRP: your inflammation gauge. Test rested, not the morning after a big session.
→ SHBG: where your metabolism and hormones meet. Read it alongside insulin.

This isn’t about chasing perfect numbers or freaking out over a result. It’s about walking into your GP appointment with better questions.

Your results are data. Your habits are the plan. Training, food, sleep and stress management are what actually move the needle.

📌 Save this for your next blood test.

General education only, not medical advice. Ranges vary between labs, so always chat to your GP about your results.

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11/10/2026

If you skipped the video, your probably the person not getting results!! 👀

Friday the scale went up 0.4kg. Saturday, another 0.1kg. Most people would see that and panic, but zoom out and the story’s completely different.

Her 7-day average is down 800g on last week. Even Saturday’s “higher” reading is still lower than every weigh-in from the start of October.

Your weight moves daily with water, salt, carbs, sleep, stress, training and your cycle. One reading is a snapshot. The trend tells you what’s actually happening. So stop fixating on the highest number and watch the average.

She’s in a deficit during the week, then on weekends with events she eats more intuitively. Still training, still hitting protein, still choosing foods that make her feel good, and having a drink or dessert if she feels like it. Still down 800g.

That freedom was earned. She learned the fundamentals and did the part most people skip: tracking calories and macros. Now she can go long stretches without tracking and maintain.

We plan her goals and phases together, and she brings her own ideas to the table. That’s how coaching should work.

Learn to make fat loss sustainable and you don’t have to choose between progress and having a life. 🙌

You won’t see client before and afters on this page. Ever, if your a coach that does, that’s fine. It kind of just gives...
08/10/2026

You won’t see client before and afters on this page. Ever, if your a coach that does, that’s fine.

It kind of just gives me the ick. 😅

Not because the results aren’t there. They are. Plenty of my clients look completely different to when they started.

But their bodies aren’t my billboard. They signed up to be coached, not to be content.

Their bodies aren’t mine to show off. Their progress is theirs.

However what I will show you is the habits, the data, the education, and the wins that don’t fit in a photo.

If that’s the kind of change you’re after, you’re in the right place. Link in bio to chat 🤍

07/10/2026

Got a dinner or night out with the girls coming up? You don’t have to choose between enjoying it and staying on track 🥂

Calorie banking is a planned strategy. Your progress depends on your energy balance across the whole week, not one night, so you plan a small reduction in the days before so the event fits within your weekly intake.

How to do it:

1️⃣ Estimate the event. A main, shared entrée, a couple of drinks and dessert can easily add up to around 2,000 calories.

2️⃣ Set your bank. Decide how much you want to bank, then divide it by the number of days you have. For example, 1,000 calories over 4 days is 250 a day. Keep each day’s reduction small, around 10-15% of your usual intake. If the number per day feels too big, spread it over more days rather than cutting harder.

3️⃣ Choose where it comes from. Reduce snacks, oils, syrups and drinks. Keep your protein and training the same.

4️⃣ Plan your drinks. Alcohol has 7 calories per gram, so alternate with water and choose spirits with soda over sugary cocktails.

Already in a calorie deficit? Then you don’t need to cut further. Your intake is already lower, and stacking another reduction on top can hit your energy, training and recovery. Instead:
→ Bank a smaller amount, even 100-150 a day helps
→ Treat the event day as a maintenance day rather than a deficit day
→ Make a few planned choices on the night, like sharing dessert or picking lower-calorie drinks
A slightly slower week is far better than under-fuelling to make the numbers work.

And expect the scale to be up the next morning. That’s water from salt and carbs, not fat, and it settles within a few days of returning to your usual routine.

Structure creates freedom. Plan it, enjoy the night, back to routine the next day.

💾 Save this for your next night out
👯‍♀️ Send it to the friend you’re going with

02/10/2026

Most have this backwards!

And it could be why your not getting the most out of your training, or the results you expect.

Your strength class might not be the strength stimulus your body needs, your doing lunges or squats, as many as you can do in a minute, you then have 30 seconds rest and move to the next station.

Short rest periods, switching multiple muscle groups, minimal progressive overload, your just tiring everything out.

Building strength and muscle requires you to challenge the load along with enough rest to be able to generate force for the next sets.

If your constantly smashing group strength classes and your lungs are screaming at you, your fitness will be the limiting factor of you progressively overloading.

Getting stronger requires you to produce force. Strength adaptions are specific so if you want to get stronger or build muscle you need to practice producing levels of force against sufficient resistance and then progressively increase that demand over time.

Now cardio…. Your Garmin tells you your heart rate is zone 2 while lifting weights, that doesn’t make it zone 2 training. Your heart is obviously working, it’s elevated from a rest state but that doesn’t tell you in isolation what physiological stimulus your creating.

Heart rate is a response, not a training adaption.

Heavy squats, short rest periods, and compound exercises can all increase heart rate. But true strength training requires you to lift, recover, then lift again.

Cardio is dedicated endurance training. Which means you do it for a continuous period, whether that’s running, swimming, cycling, while controlling intensity.

Want to get good at both? Give both a proper stimulus… and not in the same group fitness class. You can train both in the same program, without putting it into every session.

Be strategi with both and watch your progression will match your expectations.


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