ShelleyB.Fit4Life

12/04/2026

12/04/2026

Shoulder Sunday 💚

Back & Shoulders session today — just sharing the shoulder side of it.

Nothing complicated, just covering all angles and doing it properly.

A mix of control, strength, and actually paying attention to the bits that usually get rushed…
(yes, rear delts included 😄)

Didn’t feel that strong walking in… but felt it by the time I left —
and somehow ended up doing 30 mins cardio too.

Finished off with a 3 egg cheese & onion omelette + salad.

⸻

Full Workout:

▪️ Lat pulldown (close grip) — 4 x 12
▪️ Machine row — 4 x 12
▪️ Lateral raise to front raise — 4 x 10
▪️ Machine reverse fly — 3 x 12
▪️ Cable rear delt fly — 3 x 12
▪️ Cable leaning away lateral raise — 3 x 12
▪️ Alternating shoulder press — 3 x 10

🏃‍♀️30 mins slow incline treadmill
⸻

This is how I like to train… and how I coach.
Want to train like this? DM “COACH” or use link in bio for a peak at my programs 🤜🏼🔥🤛🏼

05/04/2026

SHOULD I BE TAKING CREATINE ? A question I get a lot …. My answer - A BIG YESSSSS!

Creatine is one of the most researched supplements out there but still one of the most misunderstood, let me try to clear a few things up…

👉 Not just for bodybuilders
Supports strength, recovery and performance

👉 Doesn’t make you “bulky”
Helps you build and retain muscle

👉 No need to load
3–5g daily works perfectly well

👉 Not just about muscle
Also supports brain function and cognitive performance

👉 Used even without training
It has value beyond training — but training is where it shines most

What the scientists say …

“Creatine supplementation consistently enhances strength, power, sprint performance, and lean body mass when combined with resistance training.”
(Kreider et al., 2017 — ISSN Position Stand)

Creatine works by increasing phosphocreatine stores in muscle, helping regenerate energy quickly during high-intensity effort.

Stick to creatine monohydrate — it’s the form backed by the research.

Full paper linked in comments.

DM Creatine for the one I use 🤜🏼🤛🏼

19/03/2026

STOP avoiding this height 💪🏼

This is where weakness shows up.

High step-ups build:

• Glutes
• Quads
• Core
• Balance + joint stability

The kind of strength you actually use in real life.

Most people push up…
Then switch off on the way down.

That’s the part that matters most.

If your back leg is helping, the box is too high…

Control your bodyweight — don’t just move it.

👉 This is strength you’ll need later.

Save this and add it to your next leg day.

📌
Full foot on the box
Drive through the front leg
Back leg = support, not push
Control the descent
Start lower → build up

17/03/2026

Hormones change. Strength stays.

Use your cycle as a guide — not a rulebook.

Most women are taught to train the same way… every week.

Push hard. Stay consistent. No excuses. I hear this all the time.

But your body doesn’t work like that.

Your hormones shift across the month —
and that changes your energy, strength, recovery, and performance.

So instead of fighting it…
learn to work with it.

Train hard when your body is ready.
Pull back when it needs it.
Fuel properly for each phase.

That’s how you get results and stay consistent long term.

Check out my wheel for a refresher on your cycle phases.

Save this so you can start training smarter — not harder and share to someone who you think might need a reminder 🤜🏼♥️🤛🏼

08/03/2026

BALANCE LOSS ENDS INDEPENDENCE BEFORE STRENGTH DOES !

Strength matters.

But balance often declines first — and that’s what limits confidence, mobility, and long-term independence.

One thing I’ve noticed that is very common is Asymmetry (one side doing more than its share) and this also increases with age if we don’t train it.

Single-leg RDLs expose it and reduce it.

How to do it well:

• Slight bend in the standing knee
• Hinge from the hips, not the spine
• Keep hips square
• Move slowly — control over depth
• Stop when you lose balance, not when you touch the floor

If it feels unstable, that’s the point.

Go Train it. - this is strength for life.

This isn’t aesthetic training.
It’s longevity training.

Join our Fit4life Crew 🔗 in bio

11/01/2026

Let’s talk GRIP STRENGTH 💪🏼

Grip strength is a powerful indicator of overall health, muscle function, and longevity. It reflects upper body strength and plays a crucial role in maintaining independence and reducing health risks. Grip strength is one of the strongest longevity predictors. Woohooooooo!

My result today - dominant right hand. 36kg and a ‘Not too shabby’ left hand at 33.8kg.

* Comparison: A result of 36kg is closer to the average grip strength of a woman in her 30s or 40s. 

What the Result Means 🤓

Grip strength is a key indicator of overall health, muscle mass, and physical resilience. A high score like 36 kg at age 60 is a very positive sign and often suggests: 

💪🏼Good overall muscle mass and physical fitness.
💪🏼Lower risk of age-related muscle loss (sarcopenia) and frailty.
💪🏼Better functional independence and a quicker recovery from illness or injury.



🚀 Ways to improve yours ➡️

💪🏼 Simple, effective options:

🚀 Farmer’s carries (holding dumbbells or kettlebells or plates etc )
🚀 Dead hangs or assisted hangs
🚀 Resistance band squeezes
🚀 Strength training (rows, deadlifts, pull-downs)
🚀 Tennis ball or therapy putty squeezes

Just one more reason to Join my Fit4life crew 😃…. together we can age as we should. 🤜🏼🚀🤛🏼 🔗 in bio

If you would just like a quick test, come see me and we can see how you’re doing! 💪🏼

24/12/2025

Merry Xmas everyone! It’s a been a fun year 🤔😅😅🫢🙃🙃…. Already looking forward to 2026 but for now …
Thank you to everyone for every ‘like’/share, cheeky comment😅

Thank you to my amazing clients and gym buddy’s who keep it all going 🤜🏼🔥🤛🏼

Hope you got your reps in today but most importantly, enjoy your R&R with those that mean the most.

❤️❤️ Shelley B x

06/12/2025

Gone rogue ….

25/08/2025

Discover The Transformative Power of Strength Training for Daily Life

REAL PEOPLE, REAL LIVES

In the words of my lovely client Susie, age 63, who was most certainly put on the planet to inspire! 😍

We talk about the importance of going to the gym to build strength and improve everyday tasks like grocery shopping. Susie has noticed significant improvements in her mobility and ability to perform daily activities after consistent weight training sessions. She emphasises the importance of eating enough protein to support muscle growth, and expresses confidence in her physical capabilities as a result of her gym routine.

29/12/2024

TAKE THE SMALL WINS 🏆, THEY LEAD TO BIG ONES.

28/12/2024

LETS KICKSTART THE NEW YEAR TOGETHER 🤜🏼🏋🏻‍♀️🤛🏼
Join me Shelley B
MONDAY 6TH JANUARY 2,025 squats in 14 days!

Let’s me help you kickstart the New Year with a blast !

See the daily count on my squat sheet above, I will also post daily on my story 💪🏼🍑🔥

Plenty of time to finish the holiday season and focus 👀😊

Whose in? 🤜🏼🔥🤛🏼