Anthemz Holistic Health and Fitness

10/03/2026

Awesome back workout

05/03/2026

Loved this trip. If you get the chance to travel Australia go for it.

03/03/2026

6 week mini cut complete. Second cut starts now. 3 weeks and I should be around the 10% body fat.

02/03/2026

A delicious cookie dough collagen protein bar for afternoon tea:

What you need:
• 1 cup almond flour
• ½ cup collagen protein powder
• ¼ cup smooth peanut butter
• 3 tbsp maple syrup
• 3 tbsp coconut oil
• 1/2 cup Dark chocolate, melted
How to:
1. Pour melted dark chocolate into a mould
2. In a bowl, combine almond flour, protein, peanut butter, maple syrup & coconut oil.
3. Spread cookie dough mixture over the set chocolate layer.
5. Pour

27/02/2026

Ezy bar curls

25/02/2026

Nice cable row.

24/02/2026

Change it up for gains. Example here of some safe improvisation.

23/02/2026

23/02/2026

Sleep, proper fueling, and rest days are non-negotiable.

Pero and Post-menopause is not a time to shrink.
It’s a time to build.

Build muscle.
Build strength.
Build bone density.
Build resilience.

I train 5 days a week not to be smaller — but to be stronger, metabolically healthier, and capable long-term.

If you’re over 40 and frustrated, stop punishing your body.
Start training it intelligently.

If this was helpful, comment “STRONG” and I’ll share more midlife training tips 💪

20/02/2026

Assisted chin up@option team.

15/02/2026

https://www.facebook.com/share/1HDn9LSPJ5/?mibextid=wwXIfr

When you train consistently—whether it’s endurance training, speed work, or strength—your heart adapts. That adaptation, which is often referred to as “athlete’s heart,” is not a disease. It’s your cardiovascular system getting more efficient at pumping blood, delivering oxygen, and sustaining workload. But most of what we’ve defined as a “normal” athlete’s heart comes from studies of men. And we’re now beginning to see that women’s hearts don’t adapt the same way. I’ve been saying this for years: women are not small men.

A systematic review in Clinical Cardiology highlights what many female athletes have experienced firsthand: female hearts have distinctly different structural, electrical, and risk patterns compared with male hearts. Understanding those differences isn’t just academic; it matters for interpretation, performance, and health.

Happy Valentine's Day reading >>> https://bit.ly/4kxe2qE

11/02/2026

We’re excited to share that we’re now offering personal training sessions/lifestyle coaching from our shed-based gym, fully set up with commercial-grade equipment. It’s private, relaxed, no big crowds — just real training in a down-to-earth space.

Whether you’re looking to:
• get stronger
• feel fitter
• build confidence
• or just move your body again

we can tailor sessions to suit you — all ages, all fitness levels.

If you’ve ever thought “I should really get back into training”, this might be your sign 😊

Feel free to comment below or send me a message for more info or to have a chat — no pressure at all.

Thanks for supporting us, always ❤️
— Em and Anth

We’re excited to share that we’re now offering personal training sessions/lifestyle coaching from our shed-based gym, fully set up with commercial-grade equipment. It’s private, relaxed, no big crowds — just real training in a down-to-earth space.