Graceful Fitness & Nutrition

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Graceful Fitness & Nutrition

Helping women 35+ lose fat, gain strength & thrive in menopause
Coaching women online & in Bahrain to feel strong and confident
🚀 Apply now ⬇️

CrossFit Level 1 Trainer
Level 2 Fitness Instructor
Level 3 Nutrition Advisor

22/02/2026

Body Blast cycle runs from 22nd February to 19th March 🔥

These are the main lifts we’re focusing on this cycle.
Repeated exposure builds strength, confidence, and better movement over time.
Progress doesn’t come from random workouts. It comes from smart, consistent training.

Join us at
📍 CrossFit Muharraq – Mall of Dilmunia
🕢 3 p.m. Sunday to Thursday
💵 Membership - 62 BHD

Train smarter. Get stronger. DM BODYBLAST to join this cycle.

17/02/2026

🌙 Ramadan Charity Step Challenge

This Ramadan, we’re coming together to walk with purpose 💜

Join me in collaboration with & for a simple challenge with real impact.

👣 Use your phone/watch daily steps
or log walking time to steps

💰 4 BHD entry (full month of Ramadan)

🏆 Highest total steps wins

🤍 Winner decides what charity to donate the full prize pot to 🫶

Open to everyone, members, friends, family & wider community.

To join:
1️⃣ Transfer 4 BHD (IBAN provided on request)
2️⃣ You’ll receive the step-tracking form
3️⃣ Start walking 🌙

Let’s make our steps count this Ramadan.

DM or comment below to join

I will send you the IBAN and Form to get STEPPING 💜

29/01/2026

Body Blasts 7:15 a.m Queen of the 14th Dec to 22nd Jan Cycle

Mariam the lady who’s impressed us all.

Her friend originally contacted me about PT for them both, but instead I encouraged them to join our A.M. Body Blast classes (even though they were late on their first day 😂).

When Mariam first joined, this style of training was completely new to her and it was a lot at the start. We had plenty of chats about aches and pains, feeling exhausted after sessions and not eating enough to support her new routine. I kept reminding her to stay consistent and trust the process.

Nearly 4 months on and WOW, she’s a different person in the gym. Her confidence has soared. Her fitness and strength have more than doubled. And her clothes are getting too loose (mostly down to the habits she’s built outside the gym but the gym helped her get there 💪).

Over the past couple of weeks, Mariam has even transitioned into our 6 a.m. CrossFit classes since starting full-time work.

When her schedule changed, Body Blast timings would not work for her but with perfect timing I’d just gone back to coaching 6 a.m. so I convinced her to give it a go.

Her ❤️ will always be with Body Blast but as a busy mum of two beautiful children, she’s doing whatever she can to stay consistent and showing real progress.

I tell you all the time how proud I am of you, and I can safely say the whole team feels exactly the same.

04/02/2025

Anyone else refuse to do 2 trips to the car to bring your weekly shop in 🤣

This is by far the biggest challenge of the week 🤭. I live on the 11th floor (I use the lift 😝). I need a card to get through the door and use the lift - the struggle is real, but I will not give in 🤣🤣

This is your sign to lift heavier, get stronger, and make life easier!

Tag your training partner who needs to see this! 😂

16/01/2025

Fuel & Flourish an 8-Week Online Group Program - Starting 27th January

💪✨ Ready to fuel your body, flourish in your health, and feel AMAZING?

Whether it’s fat loss, weight gain, or just better nutrition overall. This isn’t just another diet or workout plan – it’s an 8-week journey to transform your energy, mindset, and body. 🚀

Here’s what you’ll get:
🌟 A personalised approach to fitness and nutrition tailored for YOU
🍎 Guidance on fueling your body for fat loss, muscle gain, and thriving health
📆 Simple strategies to make healthy habits fit into your busy life
💬 Check-ins every 2 weeks to keep you motivated and accountable
👭 Support from a like-minded community

It’s time to stop surviving and start flourishing! Let’s make those goals happen together.

🔗 Click the link in bio to secure your spot – spots are limited, so don’t wait!

‼️The last date for signing up will be the 24th of January

❗️If you know someone who may benefit from this awesome program, please share with them 💞

23/02/2024

Metabolism & Menopause

31/01/2024

The Cardiovascular System

How Estrogen & Progesterone can affect

BLOOD CLOTTING

BLOOD LIPOPROTEIN & CHOLESTEROL LEVELS

INFLAMMATION

HEART RATE

If these posts are helpful to you, hit ❤️

12/12/2023

Menopause & Aging - A full body experience

01/12/2023

The reproductive cycle - POST-MENOPAUSE

23/11/2023

The reproductive cycle - MENOPAUSE

10/11/2023

9th Round up of my deficit & 10 weeks in.

I will take a break for the next approx. 12 days while I enjoy a holiday & see my sister get married

My goals are just that MY goals.

The same as my allowance for food, steps, etc, they are specific to ME, MY time & MY needs.

Also, MY results are specific to me.

They will not be the same for everyone.

As much as these are my goals, I hope this helps you see some things I am doing in a calorie deficit to stay on track and show that you can lose body fat or be healthier if you want to.

There will always be sacrifices you need to make if you have goals in any area of life, saving for a house, car, having children, etc.

Weight management & a healthy lifestyle are no different if you put your mind to it.

Increase your knowledge around food (or get a coach who will help you 😜)

It is achievable 🫶

If you like this post or find it helpful, please ❤️ & follow 🫶

Address

Manama

Website

http://gracefulfitnessandnutrition.com/

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