LIFT Performance Academy

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LIFT Performance Academy

Raising strong girls. Supporting strong women. Health, hormones & strength without the BS. For female athletes + their mums.
⬇ Free Strong Knees Guide

14/09/2025

Who said girls can’t be strong?

This is Leah… deadlifting 5 reps at 60kg like it’s nothing.

She’s a footballer with dreams of going pro… and she’s already ahead of the game.

Why? Because while most girls are told to ‘get fitter’ or ‘be careful,’ Leah is getting STRONG.

And that strength isn’t just for the gym…

it’s for the pitch, for her confidence, and for her future.

At Strong Girls™, this is exactly what we’re about: helping girls discover just how powerful they really are.

Want your daughter to build strength, confidence + stay injury-free?

Drop ‘STRONG’ below and I’ll send you our free guide

13/09/2025

Too often, “women’s hormones” gets thrown around like an insult.

“She’s hormonal.”�
“It’s just her hormones.”
"It's her time of the month"

But here’s the thing,

Hormones are not a weakness.

They’re the goddess of effort, energy, and action.
They’re what power strength, resilience, and performance.

So the next time someone says you’re “hormonal”…

Take it as a compliment ladies 💪✨

🎥 Watch this clip with Dr Nicky Keay for a fresh perspective on women’s health — and follow her for more empowering insights.

12/09/2025

💊 “The pill regulates periods.”

That’s what most girls (and parents) are told when things get messy during the teenage years.

But here’s the truth 👇

The pill doesn’t regulate anything.
�It stops periods.�It flattens hormones.�It switches off the natural “dress rehearsal” that girls’ bodies actually need to go through.

Yes, it might ease symptoms short-term…
But at what cost long-term?

Our daughters don’t always need quick fixes.

They need support, care, exercise, hydration, and reassurance that their bodies are simply learning how to find rhythm.

This clip explains the truth in a way every parent should hear.

Follow Dr Nicky Keay for expert insights on female health and performance.

11/09/2025

Ever eaten a bag of crisps and thought, “That’s it… I’ve blown my diet”?

Here’s why you shouldn’t feel guilty…

Food is just energy.

🍏 An apple = ~80 calories
🍫 A Snickers = ~280 calories
🍔 Five Guys burger + fries = ~1500 calories

Doritos? About 174 calories. That’s less than 9% of a typical daily intake.

You don’t need to feel guilty.
You don’t need to “start again.”
You just need to zoom out and look at the bigger picture.

I use the 80/20 approach:

80% = whole foods (protein, fibre, nutrients)

20% = the foods you actually enjoy (crisps, chocolate, biscuits).

That’s balance. That’s sustainable. And that’s how you enjoy life without the guilt trip.

So next time you grab a bag of crisps — remember: you’re human, not broken. It’s just energy.

10/09/2025

Pick up your FREE guide… and save your daughter years of pain and suffering. Comment ‘STRONG’ and we’ll send you the link 💪🏼

09/09/2025

🚨 Female athletes are 4–6 times more likely to tear an ACL than boys.

It starts with “just a bit of knee pain”… then one wrong turn, one bad landing... and their season is over.

Here's the thing,

Most of these injuries can be prevented by building strong knees early.

That’s why I put together this free guide:

5 Reasons Your Daughter Struggles With Knee Pain (and how to fix it).

Inside you’ll discover:

⚡ The 5 hidden risks that make girls more vulnerable.
⚡ 3 steps you can take now to bulletproof her knees (videos included)
⚡ Our signature Athlete 7 warm-up for any sport.

Don’t wait until it’s too late.

Link in the comments 💪🏼

08/09/2025

You’ve invested in boots, kit, and endless training sessions.
But what if her body isn’t ready for the demands of her sport?

One bad injury could keep her sidelined for months—or worse, take her out of the game completely.

That’s why we built Strong Girls™.

A strength & conditioning program designed specifically for girls aged 9–15.

✔ Injury prevention (especially ACLs, the #1 issue in female athletes)
✔ Strength, speed & agility that transfers directly to her sport
✔ Education on training smart around her body and cycle

Because confidence comes from knowing her body can handle the game.

We’re raising a generation of girls who are Strong, Not Fragile.

👉 Our next 6-week program starts soon. Spaces are limited.

Drop us a DM with the word “STRONG” for more details.

13/06/2025

66% of girls will quit sports by aged 16!

❌ No education and support around the menstrual cycle…

❌ Persistent injuries due to a lack of proper warm up and physical preparation before games…

❌ Lack of confidence in her physical abilities.

And we wonder why girls drop out…

But it doesn’t have to be this way.

As coaches, we can do better:

✅ Understand the menstrual cycle.

If she’s quiet, tired, or struggling, she’s not lazy.
She’s dealing with biology you’ve never been taught to understand.

✅ Warm her up properly.

“Open the gate, close the gate” isn’t injury prevention.
It’s an outdated 1990's method.

✅ Get her in the gym.

Strength training isn’t a luxury, it’s protection. Especially against ACL injuries.

Girls aren’t boys with ponytails.
So let’s stop training them like they are.

Want to protect your girls from injury, burnout, and dropout?

We run workshops to educate coaches, parents, and players on the stuff that actually matters.

📩 DM us “STRONGHER” and we’ll send you the info.

04/06/2025

In the boys’ game, strength, nutrition, and expert coaching are standard.

In the girls’ game? You have to be elite just to get a look in.

That’s backwards.
That’s broken.
And we’re done waiting.

At LIFT, we don’t wait for girls to be chosen.
We build them from the ground up —

Strong. Powerful. Unstoppable.

If you’re sick of watching your girls:
❌ Get injured
❌ Get pushed off the ball
❌ Run out of steam before the final whistle

Then this is for you.

📢 5 pre-season S&C team slots left:

🔥 Bulletproof knees & reduce ACL risk
🔥 Build real, sport-specific strength (not generic circuits)
🔥 Create faster, more explosive athletes — match-day ready

For coaches who want more than just participation.
For girls who want to dominate.

Ready to level up your team?
📩 DM us now.

Know a team that needs this?
🔁 Share this post.

29/05/2025

Carbs are your rocket fuel 🚀

Somewhere along the line, carbs got a bad reputation.

Blamed for everything from obesity to diabetes, carbs are tarnished as the villain in every diet drama.

But here’s the truth:

Carbs are not the enemy…

They’re your body’s fastest, most efficient source of fuel — especially for training, sport, and recovery.

Once you see past the fear-mongering and start fuelling wisely,
your performance doesn’t just improve…
It explodes. 💥

What’s the biggest myth you’ve heard about carbs?

Let me know in the comments 💬

28/05/2025

🚨FREE Resource for Coaches & Players 🚨

We’re creating an ACL Injury Prevention Playbook — designed specifically for female footballers.

Inside, you’ll get:

🔥 Our Athlete 7 Warm-Up – the go-to system for reducing injury risk before training or matches.

🔥 7 Strength Exercises that bulletproof knees – no equipment needed.

🔥 A Menstrual Cycle Cheat Sheet to help you train your players smarter through every phase.

💬 Want a copy?

Drop ‘ACL’ in the comments and we’ll send it your way once it’s ready.

Let’s protect our players and keep them on the pitch. 💪⚽️

25/05/2025

Stronger Together 💪🏼

Stephen and his daughter Amber have been lifting weights side by side for the past 5 weeks.

Learning the deadlift. Mastering technique. And getting stronger together.

But it’s been about more than just lifting weights.

It’s about quality time.
Shared goals.
And a commitment to health and fitness together as a family.

At LIFT, we believe health starts at home.
You are your kids’ biggest role model.

When they see you showing up, they learn to do the same.

This is not just fitness — it’s legacy.

Want to train alongside your son or daughter?

Drop us a message and we’ll send you the details.

Address

Unit 1 Harelaw Ind Est
Stanley

Telephone

+447810602001

Website

https://bit.ly/Strong-Knees-Guide

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