F.E.M Health & Fitness

30/04/2026

This didn’t happen by accident.
I ate in a surplus.
I trained with intent.
I built this.

And yes — with growth comes a little fat gain too. That’s part of the process people love to ignore.

You don’t grow in a deficit.
Now it’s time to refine.
Dial things in.
Move into a deficit with purpose — not panic.

Because this phase?

This is where the shape comes through.

Muscle first. Always.
Then we reveal it.

Follow me if you’re done guessing and ready to do it properly.

30/04/2026

I strength train in my 40s for a reason.
Not for a dress size.
Not for a number on the scales.

For the life I refuse to lose.

I’m building a body that can carry me through decades,
through travel, through adventure, through moments that actually matter.

Because one day, work will stop.
But life shouldn’t.

I’m not waiting until retirement to realise I’m too weak, too tired, or too limited to enjoy it.

Muscle is independence.
Strength is freedom.

And I’m not handing that over early.

I refuse to lose my life to the care system before my time.

If you want that same freedom later…
start building it now.

Follow me.

28/04/2026

Everyone’s chasing “summer ready.”
But what happens after summer?
Strength doesn’t come from quick fixes.

It comes from training properly — with purpose.

Muscle.
Bone density.
Confidence.
Longevity.

That’s what actually changes your body.

I work with adults who are done guessing and ready to train in a way that actually supports their body — long-term.

Men, women, midlife, postnatal, menopause — if you want to feel strong again, this is where you start.

If you’re ready to do this properly —

Follow me, or DM me “STRONG” and I will coach you in a way that actually works.

23/04/2026

Follow someone who actually understands what’s happening in your body — not someone guessing based on a 25-year-old template.

Menopause changes physiology. Hormones shift. Recovery, strength, fat distribution, energy, sleep — it all evolves. Your training should too.

You don’t need to train harder. You need to train smarter — with someone who understands how to adapt it to you.

Because no two women experience this phase the same way… and your plan shouldn’t look like anyone else’s either.

22/04/2026

Perimenopause + cortisol be like…
“Don’t worry babe, I’ll protect you”
…stores fat on your stomach, hips, thighs, and arms just in case you’re being chased by a tiger in Tesco
It’s not you.
It’s your body going into full stress-mode and hugging you in all the wrong places 🫠
You don’t need less food or more punishment.
You need the right training, recovery, and support for your hormones.

Follow a menopause coach who actually gets it.

22/04/2026

If you’ve been told you have osteopenia or osteoporosis… this matters.
Because bone loss isn’t something you “just accept” as you age.

The LIFTMOR trial showed something powerful:
Women lifting HEAVY, under supervision, twice a week
→ increased bone density
→ improved strength
→ reduced fracture risk
Not walking.
Not light weights.
Not guesswork.

Targeted, progressive strength training.
This is exactly why I coach the way I do.
Two structured, coached sessions per week
Focused on safe, progressive loading
Built around YOUR starting point
Because your bones need a reason to stay strong.
And strength training gives them that reason.

If you’re worried about your bone health, or you’ve been diagnosed and don’t know where to start…
DM me “BONES” and I’ll talk you through it.

21/04/2026

Most women think they need to be “fit enough” before they start.

You don’t.

You start where you are — and we build from there.
Whether that’s 1kg or 40kg, the process is the same: progressive, structured strength training that protects your body long-term.

This isn’t about extremes.

It’s about consistency.

Strength isn’t just aesthetic — it’s what keeps you independent, capable, and confident as you get older.

If you’re ready to start properly, I’m here.

Message me “STRONG”

19/04/2026

“I used to hip thrust 100kg…
Today I felt MORE at 35kg.”
This is what happens when you stop chasing weight…
and start training with intent.
Midlife isn’t about doing more.
It’s about doing it better.
Better form.
Better connection.
Better understanding of your body.
Because you don’t need to lift “obscene” weight
to feel the muscle working
and get results.
You need the right setup,
the right coaching,
and the confidence to adjust.
Her glutes were on FIRE 🔥
—but more importantly, she left understanding why.
That’s the difference.
If you train at Nuffield Stockley Park
and you want to feel your training again—
come and find me.
DM me STRONG 💪🏼

Fiona Mullins
F.E.M Health & Fitness

17/04/2026

16/04/2026

If you’re training at Nuffield Health Stockley Park and starting to notice your body feels… different — this is for you.

Strength isn’t just about pushing harder anymore.
It’s about training smarter.

Hormonal shifts during the menopause transition can impact your strength, recovery, energy, and how your body responds to training. That doesn’t mean you stop — it means you adapt.

You deserve a coach who understands why things feel different,
and knows how to adjust your training so you can still build strength, confidence, and feel like yourself again.

This isn’t about going backwards.
It’s about learning how to move forwards — properly.
If this sounds like you, message me STRONG and let’s get you training in a way that actually works for your body now.

16/04/2026

We spend so much time picking apart our bodies…
but barely any time recognising what they’ve carried us through.

Yes, I have a tummy.
Do I wish it would go? Sometimes.
But I accept it.

This body has carried babies.

C-sections.

A uterine rupture.

Weight gain. Weight loss.

Perimenopause. HRT.

And now?

I train for something bigger.
Muscle. Bone health. Strength. Independence.
Because I’ve seen what happens when we don’t take care of it.

And I’m not waiting until it’s too late.

I’m not here to be perfect.

I’m here to stay strong, capable, and OUT of the care system.

If that’s your goal too — DM me STRONG.