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Richu Brar Girl Boss Method

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Richu Brar Girl Boss Method

41 & fitter than ever 🚀
I help women approaching 40 and beyond
With health, strength and nutrition
DM “INFO” to learn more about coaching

04/01/2026

Michelle is turning 36 this year

And instead of waiting for 40 to “do something about it”…

she’s already getting in the best shape of her life before the milestone even hits

When we started working together 12 weeks ago, she was stuck

Inconsistent & Unmotivated

No clue where to begin, and felt like she’d lost her way

Fast forward to now?

This is what body recomposition actually looks like:

✅ Waist: 77 cm → 70 cm
✅ Hips: 102 cm → 92 cm
✅ Body fat: 30.4% → 23.2%
✅ Weight: 73 kg → 70.1 kg

She did all this while working full time, moving house, and going on holiday

No extreme dieting

No endless cardio

Just structure, strategy, and support that actually fits real life

Michelle’s not waiting for 40 to make a change

She’s showing up now, so she can enter her next chapter strong, lean, and confident AF

This is your reminder!!

If you’re approaching 40 and feel stuck, I’ve got you

If you’ve already turned 40 and feel like you’ve lost your way?

It’s not too late

DM “GIRL BOSS” to learn

Let’s get to work and boss your body before you hit 40 💪🏽💗

03/01/2026

Everyone thinks they need motivation

You don’t

In fact, the lack of motivation is often a GOOD thing

Because if motivation is the only reason you train, eat well, or look after yourself

The moment it disappears, so do YOU

I show up here even when I’m tired

Even when posting feels heavy

Because I know how much this space matters to women at 40

And honestly…

If I stopped showing up… who else would be here doing this work properly?

Decades of experience

Real bodies

Real lives

Real change

That’s exactly how I want you to look at your fitness and health

If you give up on it… delay it… keep dancing around it

Who PAYS the price?

Your future self

Your energy

Your independence

Your family

And yes…

Eventually the NHS

This isn’t about aesthetics

It’s about responsibility

Legacy

And refusing to opt out of your own life

I show up because it means something bigger than me

And your fitness deserves the same respect

Start small

But don’t stop showing up

Richu 💗🙌🏽

31/12/2025

As one year ends and another begins…

And honestly, I’m not rushing to wrap it all up neatly 🤷🏽‍♀️

Sitting here, letting the day settle, I realised how hard it is to summarise the last 12 months…

Not just in business, but as a person

The growth, the challenges, the conversations, the women I’ve had the privilege to support…

It doesn’t fit into one caption or one takeaway

And maybe it doesn’t need to

Reflection matters, but sometimes it doesn’t need to be spoken, written, or packaged

Sometimes it’s just something you feel

Something you let move through you quietly

I also find New Year a bit strange

We call it a fresh start, a clean slate…

Yet we’re right in the middle of f***in’ winter

Cold days, low light, bodies craving rest, warmth, slowing down

It’s a season that naturally asks us to soften, not sprint

So if you’re feeling reflective but also tired… hopeful but not ready for a full reinvention… that makes sense 🫶🏽

You don’t become a new person at midnight

You don’t need a dramatic reset

You don’t have to rush this season

I’m flowing into the new year with intention, calm energy, and space to let things unfold

Not forcing, Not pushing

After all… it’s just another year, right? 🤍

Here’s to moving forward gently 🥂

29/12/2025

If you’re a woman approaching 40 (or already there), this part matters more than ever.

Post-Christmas panic usually looks like:
• more cardio
• fewer calories
• “I need to undo this” energy

But your body doesn’t work like a bank account that needs punishing.

Those extra carbs and festive meals didn’t “ruin” anything

They topped up muscle glycogen, supported training performance, and gave your body usable energy

When you lift, you direct that energy into strength, shape, and metabolic health instead of stress

This is why I don’t push:
🚫 panic cardio
🚫 extreme deficits
🚫 starting again every Monday

For women in this phase of life, resistance training does more than burn calories:
• improves insulin sensitivity
• supports hormone balance
• protects muscle as we age
• creates the “toned” look most women actually want

Cardio has its place; but it’s not a punishment tool

The goal after Christmas isn’t to erase December

It’s to return to structure, train with intent, eat enough protein, and let consistency do the work

Strong beats stressed

Always 🙌🏽

If you’re ready for a smarter, sustainable approach going into January, comment “2026” below to learn more about coaching

28/12/2025

January is officially open 🙌🏽

If you’re a woman approaching 40 or already there, and Christmas has left you feeling a bit off in your body, your energy, or your confidence; this is for you

You’re not failing

Your body hasn’t “stopped working”

What worked in your 20s and early 30s just doesn’t land the same anymore

If you’re:
• skipping meals but still not seeing progress
• confused about how to eat for fat loss now
• relying on random workouts that used to work but don’t anymore
• smashing life and career, yet quietly frustrated with your body

…it’s time to make you the priority

This January programme is not about crash dieting, extremes, or starting over every Monday

It’s a structured, sustainable approach designed specifically for women in this phase of life

To help you drop body fat, build strength, and feel confident in your own skin again

You’ll also get added support and accountability to keep you consistent when motivation dips (because it will and that’s normal)

No extremes

No guilt

Just progress that actually lasts

Comment “2026” to apply

28/12/2025

This is what happens when food noise disappears and habits take over 🙌🏽

Michaela joined me a year ago; and she’s just invested in another 15 months of coaching.

Not because she’s stuck.
Not because she needs a reset.
But because she chose to change her habits and lifestyle, instead of resorting to quick fixes.

The screenshots tell the story clearly:
• 84.28kg → 67.6kg
• 16.7kg down over the year
• 11% body fat reduced
• A steady downward trend; not extremes, not chaos

This is what progress looks like when someone is properly supported

But the biggest win?
The food noise is gone 🙌🏽

No constant overthinking.
No swinging between restriction and “starting again Monday.”
No relying on willpower.

Here’s what changed instead 👇🏽

✨ Calm, confident food decisions through structure and pre-planning
✨ Strength and calisthenics built into real life
✨ Daily movement that’s sustainable, not forced
✨ Flexibility around weekends, events, and holidays
✨ Habits that last (6k steps instead of obsessing over 10k)
✨ Fat loss without cutting favourite foods or chasing trends
✨ Learning how to fuel with protein, fibre, and balanced calories
✨ Planned diet breaks so progress feels manageable long-term

This isn’t just weight loss.

It’s control.
Clarity.
Confidence.

She’s invested in another 15 months because she knows this isn’t about finishing; it’s about continuing to build a body and lifestyle that lasts.

That’s what long-term coaching is for.

👉🏽 DM “GIRL BOSS” if you’re done with quick fixes and want support that actually changes how you live and eat.

27/12/2025

As a woman at 40 (or approaching it), post-Christmas bloating can feel louder, heavier, and more worrying than it used to

You wake up feeling swollen

The scale jumps

Your gut feels “off”

And suddenly your mind goes to…

Have I ruined my progress?

This isn’t fat gain

This isn’t your gut breaking down

And it’s defo not a sign you need a reset, cleanse, or detox

What’s actually happened over Christmas is simple:
• More food overall
• Higher fats + carbs
• Lower protein
• Later nights
• Less water
• Less routine

That combination alone causes water retention, SLOWER digestion, bloating, and temporary weight fluctuations

So yes, those “top 10 gut reset tips” are boring on purpose

Because your body doesn’t need punishment

It needs simple structure again

Hydration

Protein

Regular meals

Gentle movement

Sleep

A few consistent days

This is exactly why my January intake now LIVE

Not to undo Christmas, but to stop women at 40 from spiralling into extremes when their body is just asking for routine

If you want support rebuilding consistency without restriction, guilt, or starting over every Monday, my January intake is now open

Comment “2026” below to apply

26/12/2025

January intake is now open 🥳

And this isn’t about becoming a new you

It’s about coming back to putting yourself first

If you’re a woman approaching 40 or already there and you’ve noticed:
• fat loss feels harder than it used to
• skipping meals only makes things worse
• random workouts aren’t changing your shape anymore
• confidence has quietly slipped down the priority list

…this is exactly why this programme exists

This is structured, evidence-based coaching for women in this phase of life

No extremes

No punishment

No starting again every Monday

We focus on:
• eating properly (without obsessing)
• building strength and shape
• supporting hormones, energy, and consistency
• creating progress that actually lasts beyond January

✨ Early bird: 20% off until 31st December

Spaces are limited because this is hands-on coaching and not a generic influencer plan

If 2026 is the year you stop winging it and start doing this properly,

Comment “2026” to learn more 🙌🏽🥳

26/12/2025

If you’re a woman in your 40s, Christmas bloating is rarely about “overeating” or “f***ing up”

It’s usually:
• food volume
• richer meals
• poor sleep
• less movement
• disrupted routines
• water retention

More restriction won’t help this

What actually works right now:

✔️ Calm the gut
Peppermint tea can help relax the digestive system when everything feels tight or uncomfortable

✔️ Hydrate to de-bloat
Drinking still water helps your body release retained fluid; bloating often reduces when hydration improves

✔️ Lower food volume temporarily
This is key. When the gut feels stressed, less fibre and simpler meals can help. Soups, soft foods, plain meals defo NOT big salads or gut “hacks”

✔️ Move after meals
In my family, a post-meal walk is tradition.
10–20 minutes helps digestion, blood sugar control, and that heavy feeling

No tracking
No silly detox
No pointless punishment

Just calm inputs and steady anchors; especially at this stage of life

Save, share and stay locked in for more Christmas week guidance ✔️👌🏽

25/12/2025

Christmas Day, wrapped up 🎄❤️

Dinner’s done

Plates cleared

That full, content, slightly sleepy feeling has set in

This part of the day is my favourite when everything goes quiet and there’s nothing left to do

Just sitting back, reflecting, and appreciating the simple stuff

Good food enjoyed without guilt

Time with family

No rushing

No pressure to make tomorrow mean anything yet

If you’re a woman approaching 40 or already there, this is a gentle reminder: days like today don’t derail your progress they add to your life

And that matters more than any number ever will

Hope your evening feels calm, cosy, and exactly as it should 🤍

Now… tea and one episode, or straight into “just one more”? 📺✨

Address

London

Opening Hours

Monday	7am - 8:30pm
Tuesday	7am - 8:30pm
Wednesday	7am - 8:30pm
Thursday	7am - 8:30pm
Friday	7am - 8:30pm
Saturday	7am - 8:30pm
Sunday	7am - 8:30pm

Telephone

+447507957993

Website

http://girlbossmethod.com/

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