http://www.realfitnessuk.com/elite

Real Fitness, 177 Garth Owen, Newtown (2026)

20/03/2026

Build stronger bones at home 💪
Bone health isn’t just about strength. It’s about impact, balance and staying mobile as you age.

This quick routine covers all three.
No equipment needed.

30 seconds work / 30 seconds rest

1–2 rounds, twice a week

Do it anywhere.

Exercises:

Single leg balance
Skaters
Bounds
Lunge to high knee
Get ups
Squat jumps

(Have a chair nearby for support on balance work if needed)

Save this and give it a go.

*Always consult your doctor before starting any new exercise regime.

BoneStrength bonedensity agestrong

10/03/2026

The biggest mistake people make after being told they have type 2 diabetes...

They panic 😟

They start stressing about every meal because they’re suddenly not sure what they should be eating anymore. It quickly becomes confusing and overwhelming.

Maybe you’ve recently been told you’re pre-diabetic, that you have type 2 diabetes, or that you’re insulin resistant because of a health condition?

And now you’ve been told things like:

• Lose weight
• Cut carbs
• Eat better
• Exercise more

But nobody has actually shown you what that looks like in real life.

Its scary and stressful.

The good news is that it can be massively improved with some simple lifestyle changes :)

And they aren't big scary changes either.

Things like 👇

✔ Building balanced meals
✔ Getting some movement in after meals
✔ Strength training a couple of times a week

These habits can make a big difference to how your body regulates blood sugar.

So I’ve put together a simple Blood Sugar Balance Cheat Sheet that breaks down the key habits you can start implementing straight away.

What to do more of AND what to do less of 👌

If you’d like a copy, just comment BALANCE below and I’ll send it over to you

09/03/2026

🚨 REAL FITNESS - FOUNDATIONS🚨

Brand New 6 week coaching program

ONLY 6 SPACES AVAILABLE!!

Get Leaner. Get Stronger. Build Good Habits.

Finally Know What You’re Doing in the Gym and the kitchen to get real sustainable results 👀

Want to feel stronger, leaner and more confident in the gym - but you're not sure where to start?

This program is the jumpstart you need to get on track 👣

Maybe you've had a long break?

Maybe you rely mostly on cardio or don't understand the weights yet?

Maybe you're stuck in the cycle of starting a diet, stopping it, and repeating the same process again?

Real Fitness Foundations is a 6-week coaching programme designed to get you training properly and building meals that support your goals.

❌️Not a bootcamp.
❌️Not another crash diet.
❌️Not random workouts.

✅️Proper structure.
✅️Proper coaching.
✅️Proper progress.

What’s Included 👇

✔ 1 coached small-group gym session per week (max 6 women)

✔ A personalised training timetable built around your goals, schedule and fitness level

This may include strength sessions, cardio workouts and step targets depending on what works best for you.

✔ Personalised nutrition guidance

Learn how to build balanced meals around protein and fibre so you can support fat loss and energy without extreme dieting.

✔ A clear 6-week action plan so you know exactly what to do each week.

✔ Access to the online support and accountability from my highly successful online coaching programme, so you have support between sessions.

Including:
• App access to track your progess
• Weekly check-ins
• Support and accountability between sessions

Who It’s For 👇

• Women who feel lost in the gym
• Women who rely mainly on cardio
• Women who don’t know how to build meals around their goals
• Women stuck in the “start again Monday” cycle
• Women who want to lose 6–10 lb in a realistic and sustainable way

Six weeks to get you moving in the RIGHT direction ✅️

After that, you’ll have the option to continue into another block or move into one of my longer-term programmes.

This is small group PT with personalised 1-1 support which is why there's only 6 spaces.

DM FOR INFO X

06/03/2026

EAT THE RAINBOW 🌈

HALF YOUR PLATE AT MEALTIME ✔️

Aim to fill about half your plate with vegetables and try to eat a range of different colours across the week. Each colour group contains different vitamins, minerals, antioxidants and types of fibre that support digestion, gut health, immunity and overall health. Eating the rainbow is a simple way to give your body a wider variety of nutrients.

🍎🍍🍊🥝🍇🍈

🌈

05/03/2026

11 Reasons Women Should Lift Weights After Menopause

👇

Strength training becomes more important than ever after menopause. Hormonal changes affect muscle, bone, metabolism, and energy levels. Lifting weights is one of the most powerful tools to stay strong, healthy, and independent.
Here are 11 reasons it should be part of your routine:

1️⃣ Protects bone density
Oestrogen drops after menopause, which increases the risk of osteoporosis. Strength training stimulates bone growth and helps keep bones stronger for longer.

2️⃣ Preserves muscle mass
We naturally lose muscle as we age. Lifting weights slows this down and helps maintain the muscle that keeps you strong and capable.

3️⃣ Boosts metabolism
Muscle tissue burns more energy than fat. Maintaining muscle helps support a healthier metabolism and makes weight management easier.

4️⃣ Improves body composition
Strength training helps reduce body fat and build lean muscle, which improves how your body looks and feels.

5️⃣ Supports blood sugar control
Muscle acts like a sponge for glucose. More muscle means better blood sugar regulation and lower risk of type 2 diabetes.

6️⃣ Improves balance and reduces fall risk
Stronger legs, hips and core help with stability and coordination, reducing the risk of falls as we age.

7️⃣ Helps joints feel better
Strengthening the muscles around joints improves support and often reduces aches and stiffness.

8️⃣ Boosts energy levels
Many women feel fatigued during and after menopause. Strength training can improve energy and reduce that constant tired feeling.

9️⃣ Supports heart health
Resistance training improves blood pressure, cholesterol levels, and overall cardiovascular health.

🔟 Improves confidence and independence
Being able to lift, carry, move and stay active builds confidence and helps maintain independence later in life.

1️⃣1️⃣ Make new friends
Training in a supportive group environment creates connection and community. Many women find that strength training classes become a highlight of their week, not just for the workout but for the friendships and laughs along the way.

💬 If you're over 50 and not strength training yet, now is the time to start.

04/03/2026

Absolutely over the moon for Wilna Venter Evans and the results she’s achieved in just 12 weeks.

Make no mistake, this is one busy lady with a lot going on in her life.

But she still chose to make time for her health, show up consistently, and make the small changes with her nutrition and training that actually move the needle.

No extremes.
No punishing workouts.
Just steady, consistent effort.

It’s a real testament to her commitment and it shows exactly what can happen in just 12 short weeks when you’re willing to be patient, put the work in, and trust the process.

Awesome stuff 👏😍

👇 her testimonial

The difference just 12 weeks can make- 8kg (18lb) down and feeling so much more positive and healthy!

Its the year of the horse; 2026 is a highly transformative, powerful and energetic year for those born under the sign of the horse. This year for cancer star signs particularly will be the "luckiest year", expecting and embracing big changes, feeling empowered and showing significant self growth. And im ready for it!

Thankyou for educating me in nutrition, to help realise how such small changes can make big differences with consistency! Teaching me about the importance of protein and fibre, understanding water weight, insulin, and how daily life from stress and hormones effect everything. It took 33 years to learn its not about beasting yourself with cardio in the gym, and skipping meals! How I now eat double the amount of food (balaced plates!), not restricting my diet, and losing weight with just 2, half hour strength trainings a week- during cold winter months and Christmas is 🤯🤯

Its not about looking good, its the start of forming new habits, feeling stronger and knowing im working towards being a better me. Im excited to see where im going to be in the next 12 weeks !

👇

Where could you be in 12 weeks? Send me a DM Id love to chat about your goals :)

27/02/2026

Are you stuck starting over?

Everyone wants the result.

Fewer people want the process.

I see it all the time.

desperate to feel better in your body, but hoping there’s a shortcut that means they don’t actually have to change much.

Here’s the truth:
If you want your body to feel better, you have to look after it.

That means:

• Eating balanced meals most of the time
• Moving daily
• Lifting weights
• Managing stress
• Sleeping properly

There isn’t a hack that replaces those things.

Yes, weight loss medication exists.
Yes, weight loss surgery exists.

For some people, they absolutely have value.

But they are not magic.

They come with side effects.
They still require behaviour change.
They still require muscle preservation.
They still require structure.

And then there’s the other category:

Detoxes.
“One weird trick.”
Juice cleanses.
Extreme low calorie plans.

The side effect of those?

They don’t work.
Not long term.
Nobody can stick to them.
They strip structure away.
They don’t teach you anything.
They don’t build habits.

So the shortcut you thought you were taking?
It just made the process longer.

Because now you’re back at the start. Again.

And here’s what really gets missed:

If you skip the process, you miss the growth.

You miss:

• Learning how to build meals that fuel you and you enjoy eating!
• Discovering how strong you can become
• Proving to yourself you can be consistent
• Feeling your energy stabilise
• Building self-trust

The end goal gets all the attention.

But the journey is where the transformation happens.

The slower route isn’t punishment.
It’s skill building.
It’s identity change.
It’s resilience.

There is no hack that replaces taking care of your body properly.

And when you finally stop looking for the shortcut or starting over everytime you hit a road block?

That’s when the results start to stick.

25/02/2026

Perimenopause can absolutely affect your energy.

But it might not be the only factor 👀

you can help manage it with how you eat.

Yes Hormones fluctuate in midlife.

That can impact sleep, mood and how steady you feel through the day.

BUT Here’s what often gets overlooked.

When hormones are already shifting, big blood sugar swings can hit harder.

If meals and snacks contain quite a bit of refined carbs
(biscuits, white bread, pastries, sugary snacks on their own)

They digest quickly.
Blood sugar rises quickly.
Insulin brings it back down.

Big rise → big drop.

And that drop can feel like:
• Brain fog
• Irritability
• 3pm exhaustion
• “I need something sweet again”

You can’t control your hormones day to day.
But you can stop amplifying the peaks and troughs.

Balanced meals help you regulate energy more effectively.

Think:
• Protein at every meal
• Fibre from whole foods
• Carbs paired, not eaten alone
• Regular meals instead of long gaps

You don’t need perfect eating.
But how you structure your meals can flatten the curve and keep energy more stable.

Less spike.
Less crash.
More consistent energy.

And in midlife, that makes a real difference to how you feel day to day.

“If this resonated, I’ve put together a simple Balanced Meal Cheat Sheet you can use to build meals that stabilise energy.”

Comment 'BALANCE' below or send me a DM and I will send it to you :)

20/02/2026

Super quick kid friendly food

10-Minute Chicken & Pesto Pasta

Made this for Sam really quick tonight as he was hungry after a day out in Telford.

What I used:
• Ready-cooked chicken breast fillets (sliced)
• 1 small pot pesto (the 4-pack ones from lidl – less waste)
• Onion
• Mushrooms
• Garlic
• Pasta (wholegrain)
• Broccoli
• Grated cheese

Pasta on to boil.

Fry onion, mushrooms and garlic.

Slice the ready-cooked chicken and add to the pan just to heat through.

Broccoli into the pasta water for the last few minutes.

Snip the broccoli straight in the pan with scissors.

Drain pasta and broccoli together.

Tip into pan with veg and chicken

Mix everything with the pesto.

Serve

Grate cheese on top.

Done
Protein ✔️
Veg ✔️
Fats ✔️
Carbs ✔️

Enough left for lunch tomorrow too :)

Real Fitness

20/03/2026

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09/03/2026

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