CENTRED.Health Coach

CENTRED.Health Coach Vicki Chisholm
Holistic health and fitness coach.

Expert-led support for midlife women ready to rebuild energy, strength and self trust - a fitter, fresher more confident you
CENTRED app
📍Yorkshire UK

14/01/2026

3 minute moves
3 moves for Shoulders 💪🏼

Here’s the set:

1 minute - frontal raise
1 minute - around the world
1 minute - bicep curl to shoulder press

🔁 repeat as many times as you like with the time that you have

Use dumbbells to challenge you
Here I have used 4kg & 5kg for reference

If you like these simple workouts then drop me a FOLLOW

SAVE for later and give me a thumbs up 👍🏼 if you do the workout

If you want more info about Strong & CENTRED see link in bio or DM questions

Vicki 🌿

Here’s to feeling Strong and CENTRED in midlife 🤍

W I N T E R is the season for rest and repair👇🏼👇🏼However, let’s not take this too far➡️ movement is the key to many heal...
11/01/2026

W I N T E R is the season for rest and repair

👇🏼
👇🏼

However, let’s not take this too far

➡️ movement is the key to many health benefits

> this post is to encourage you to keep movement as part of your daily routine even when the weather and our mood can feel heavy

🥾Steps in nature is one of the most beneficial things we can do all year round

FOLLOW for more
SHARE to show you care

Find out more about CENTRED health and wellness plans by visiting the website

centred.coach

Vicki 🌿

09/01/2026

SWIPE ACROSS VERSION ➡️
3 minute moves
Upper body set

SAVE for anytime you have a few minutes to build strong arms and shoulders!

Here’s your workout 💪🏼

10 x modified push up
10 x chest press
10 x shoulder press
10 x bicep curl
10 x tricep kickback

🔁 Repeat to build into a longer workout

Increase weight of dumbbells to make the move more challenging. Modify the push up to counter top or chair to ease the load if required.

And…If you joined in give me a 👍🏼

If you like the simplicity of this workout see links to Strong & CENTRED monthly plan or comment ‘PLAN’ and I will send across details.

Vicki 🌿

FOLLOW along and don’t forget to SAVE for later → 3 minutes of movement5 x lower body moves Here is your workout 👇🏼 🔁 Re...
05/01/2026

FOLLOW along and don’t forget to SAVE for later

→ 3 minutes of movement
5 x lower body moves

Here is your workout 👇🏼

🔁 Repeat to build into a longer workout

10 x squat
10 x single reverse lunge
10 x squat pulse
10 x single reverse lunge
10 x sumo squat

Use dumbbells to make the moves more challenging and if there are knee issues then try doing a wall sit 5 x 30 seconds 👌🏼

If you joined in give me a 👍🏼

If you like the simplicity of this workout see links to Strong & CENTRED monthly plan or comment ‘PLAN’ and I will send across details.

Vicki 🌿

05/01/2026

FOLLOW along and don’t forget to SAVE for later

→ 3 minutes of movement
5 lower body moves

Here is your workout 👇🏼

🔁 Repeat to build into a longer workout

10 x squat
10 x single reverse lunge
10 x squat pulse
10 x single reverse lunge
10 x sumo squat

✴️ Use dumbbells to make the moves more challenging and if there are knee issues then try doing a wall sit 5 x 30 seconds

If you joined in give me a 👍🏼

If you like the simplicity of this workout see links to Strong & CENTRED monthly plan or comment ‘PLAN’ and I will send across details.

Vicki 🌿

January at Strong & CENTRED ⤵️Moving with poise and purpose into the new year. 💪🏼 Back to basics workouts🌱 Fibre and pla...
03/01/2026

January at Strong & CENTRED ⤵️

Moving with poise and purpose into the new year.

💪🏼 Back to basics workouts
🌱 Fibre and plant based foods
💫 Refined goal setting

Fancy a steady yet intentional start for yourself?

Send a message or see link to membership in bio.

Vicki 🌿

02/01/2026

💫 New for Jan - 3 minute moves!!

Starting on 5th Jan we are heading into 2026 with some more super simple and quick moves you can do at home ⬇️

I will be sharing 3 moves from the CENTRED50 - one minute move series and putting them together for you on Mondays, Wednesdays and Fridays

✩ Mon → Lower body
✩ Wed → Upper body
✩ Fri → Core

These are foundational moves for building strong muscles 💪🏼and helping maintain a healthy bodyweight and strong bones 🦴

You can put the 3 minutes together to make a 6 minute workout or a 9 minute workout for example.

Don’t forget to let me know if you do them with me 👍🏼

FOLLOW along to make sure you see them 👀
SHARE with a friend who will cheer you on or join you 🎉
SAVE for later to build up your moves library 👌🏼

For more info about Strong & CENTRED or working with me 1•1 see links in bio

Any questions I am here to ask.
Vicki 🌿

Address

The Granary, Hill Farm
Tunstall
DL107RE

Telephone

+447813892279

Website

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