Nicky Kong PT

If you’re 35+ and starting to feel:
stiffer
achier
slower to recover
more “creaky” after workouts…
…it’s not just “getting old.”

As we move into perimenopause, fluctuating oestrogen can affect:
✨ muscle maintenance
✨ collagen production
✨ tendon recovery
✨ joint stiffness
✨ bone density

So yes — your body is changing.

But here’s the good news:

You do NOT need to rely on expensive collagen powders promising to “lubricate your joints” or reverse aging.

The real game changers are far less glamorous 👇
✔️ Strength training
✔️ Enough protein
✔️ Good recovery & sleep
✔️ Daily movement
✔️ Muscle maintenance

Because strong muscles protect joints.
Strong bones protect your future.
And training for longevity beats chasing quick fixes every single time.

Do I think collagen is useless? No.
It may help with skin elasticity and joint comfort for some women.
But it’s the cherry on top — not the foundation.

If you’re 35+, your focus should be:
💪 building strength
💪 preserving muscle
💪 supporting bone health
💪 feeling confident and capable for LIFE’S big moments
Not just shrinking yourself or “anti-aging.”

Your body doesn’t need punishing.
It needs supporting.

Save this as your reminder that the basics still work ✨

Have something coming up this summer…

And right now don’t feel their best.

Not because they don’t care.

But because:

They’re stuck in all-or-nothing
They’ve tried before and nothing has stuck long term

You don’t need another plan.

You need a better approach.

I’m offering a free 5 day taster

Where I’ll work with you properly for 5 days to:

✔️ Reset your routine
✔️ Build momentum
✔️ Show you what actually works

Then if it’s right for you…

We move into my 12 week summer programme to drop up to 2 dress sizes.

Apply via the link in my bio.

Only if you’re serious.

And if you’re honest…
A part of you is already thinking:
“I really need to sort myself out.”
Not because you hate your body…
But because you:
- Don’t feel comfortable in your clothes
- Avoid being in photos
- Keep promising yourself you’ll start “next Monday”
- Know how to lose weight…but struggle to actually stick to it

And here’s the truth…
Most women don’t fail because they lack motivation.
They fail because they’re trying to follow plans that don’t fit real life.

Meal plans
Cutting carbs
“Being good” all week then feeling guilty all weekend

It’s exhausting.
And it’s exactly why I coach differently.

I help women 35+ get back in shape for life’s big moments…

Without:
Cutting out wine
Avoiding meals out
Living on another miserable diet

Just structure.
Balance.
And coaching that actually works in real life.

That’s why I’ve opened up 5 free spaces for my 5 Day Summer Reset.

A chance to work with me properly before deciding if my 12 week summer programme is right for you.

If you’ve got something coming up this summer…
This is your sign.

Comment SUMMER or DM me SUMMER and I’ll send you the details.

You don’t have a willpower problem.

You have a structure problem.

That 3pm slump?

It’s usually down to:

- Blood sugar crashes
- Low protein earlier in the day
- Skipping meals
- Poor sleep
- Stress

And if you’re in your late 30s or 40s…

👉 These things hit harder than they used to

Because your body is changing.

Not broken — just different.

The fix isn’t:
❌ Eating less
❌ Cutting carbs
❌ More coffee

It’s this:

✔️ Eat balanced meals
✔️ Prioritise protein
✔️ Stop skipping meals
✔️ Support your body, not fight it

Simple. Boring. Effective.

📌 Save this so you can come back to it
💬 Follow me for realistic, evidence-based advice that actually works

Hey everyone 👋

Over the next 12 weeks, I’ll be working closely with 5 people who want to:

✔ Lose around 8–12lbs sustainably
✔ Build strength and confidence in the gym
✔ Feel better in their clothes
✔ Stop the cycle of starting and stopping

This isn’t a crash diet or extreme bootcamp.

My coaching focuses on:

• Strength training
• Sustainable fat loss
• Building healthy habits
• Accountability and support

Most of the people I work with are busy professionals who’ve tried diets before but struggled with consistency and structure.

To start, I’m offering these 5 places at a reduced rate in exchange for honest feedback and a testimonial at the end of the 12 weeks.

If you’ve been thinking about getting started but keep putting it off — this could be the perfect time.

Drop INFO below or send me a message and I’ll talk you through the details and see if it’s a good fit.

Let’s get you feeling strong and confident heading into summer 💪

No detox.
No cutting carbs.
No 1,200 calories.

Just fundamentals executed consistently.

It’s not sexy.

It works.

Save this. Implement it.

It’s March.

Which means in 12 weeks it will be June.

And this is the point where most women either:

Wait… or begin.

The problem with waiting until April or May?

You rush.
You restrict.
You panic.
You burn out.

Sustainable change takes time.

Muscle takes time.
Habit change takes time.
Metabolic improvements take time.

You don’t need to go extreme.
You just need to start before you feel desperate.

Spring is for building so summer feels calm.

If you’ve been saying “I’ll start soon” - this is soon.

Not with panic. With structure.