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Adelaide B - The Body Makeover Coach

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Build A Body You Can
Rely On.

Strength and wellbeing that support the life you’re living — and the one ahead.

Start Your Strongest Chapter Yet

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Workouts, Recipes, Tips And More...

Free Guide to Kickstart Your Transformation

Sign up to receive your free 3-Day Midlife Body Reset Blueprint. Discover simple steps to rejuvenate your health and jumpstart your fitness journey.

Get Instant Access Now

A Gift For You

Discover the Right Program for You

Your Fitness Journey, Reimagined.

Fitness Equipment Setup

In-Person Training

Experience personalized face-to-face coaching tailored to your unique goals.

Online Training

Access my comprehensive fitness program from anywhere.

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GLP-1 Weight Management Program

Transition confidently from GLP-1 treatments with my specialized program focusing on sustainable weight management, strength building, and holistic wellness.

What My Clients Say

"Lost 5% bodyfat and dropped a dress size in 6 weeks."

Tracy, Strong, Slim & Sculpt Warrior

Location

In-Person Personal Training sessions take place outdoors (in summer) and at Define Fitness, a boutique training facility in Beckenham.

(10 min walk from Beckenham Junction and Clock House Rail Station).

Define Fitness, Brook Court, Blakeney Rd, Beckenham, BR3 1HG

Contact Me

EMAIL

THEBODYMAKEOVERCOACH@YAHOO.COM

Get Connected

Single Dumbbell Upright Row – a must for shoulder strength after 40 💪

If you want toned arms, strong shoulders, and better posture, shoulder training needs to stay in your program — especially in midlife.

The single dumbbell upright row is brilliant for working the shoulders, upper back, and arms, helping women over 40 maintain strength, muscle tone, and joint stability.

Why shoulder training matters in midlife:
• Builds and maintains lean muscle, supporting metabolism and fat loss
• Improves posture by strengthening the upper back and shoulders
• Supports daily activities like lifting, carrying, and pushing
• Helps keep shoulders strong and resilient as we age

How to perform it:
✔️ Pull the dumbbell up close to the body
✔️ Lead with the elbows
✔️ Control the movement — no momentum

🔁 Rep ranges:
• 3 x 15 reps for muscle endurance and toning
• 4 x 6–8 reps for strength

👉 This exercise can also be done with two dumbbells or using a kettlebell / weight plate depending on what you have available.

Save this for your next upper-body workout 💾
Like this post if you train smarter after 40
➡️ Follow @adelaidebfit for strength training, toning, and fat-loss workouts designed for women in midlife.

Single Dumbbell Upright Row – a must for shoulder strength after 40 💪

If you want toned arms, strong shoulders, and better posture, shoulder training needs to stay in your program — especially in midlife.

The single dumbbell upright row is brilliant for working the shoulders, upper back, and arms, helping women over 40 maintain strength, muscle tone, and joint stability.

Why shoulder training matters in midlife:
• Builds and maintains lean muscle, supporting metabolism and fat loss
• Improves posture by strengthening the upper back and shoulders
• Supports daily activities like lifting, carrying, and pushing
• Helps keep shoulders strong and resilient as we age

How to perform it:
✔️ Pull the dumbbell up close to the body
✔️ Lead with the elbows
✔️ Control the movement — no momentum

🔁 Rep ranges:
• 3 x 15 reps for muscle endurance and toning
• 4 x 6–8 reps for strength

👉 This exercise can also be done with two dumbbells or using a kettlebell / weight plate depending on what you have available.

Save this for your next upper-body workout 💾
Like this post if you train smarter after 40
➡️ Follow @adelaidebfit for strength training, toning, and fat-loss workouts designed for women in midlife.

You’re not lazy.
You’re not broken.
And you’re not “bad at consistency.”

Self-sabotage isn’t failure — it’s protection.

Your nervous system’s job isn’t success.
It’s safety.

And when change feels unfamiliar, even when it’s positive,
your body may experience it as a threat.

So motivation disappears.
Consistency wobbles.
Not because you’re weak —
but because a part of you is asking to be kept safe.

This week, instead of asking
“Why do I keep doing this?”
try asking —
What part of me is asking for protection?

Safety comes before consistency.

✨ Soul Fitness Monday
Building strong bodies and safe-haven minds.
#SoulFitnessMonday #MidlifeWomen #NervousSystemHealing #ConsistencyWithoutBurnout #WomenOver40Fitness
#TrainYourBodyHealYourMind

You’re not lazy.
You’re not broken.
And you’re not “bad at consistency.”

Self-sabotage isn’t failure — it’s protection.

Your nervous system’s job isn’t success.
It’s safety.

And when change feels unfamiliar, even when it’s positive,
your body may experience it as a threat.

So motivation disappears.
Consistency wobbles.
Not because you’re weak —
but because a part of you is asking to be kept safe.

This week, instead of asking
“Why do I keep doing this?”
try asking —
What part of me is asking for protection?

Safety comes before consistency.

✨ Soul Fitness Monday
Building strong bodies and safe-haven minds.
#SoulFitnessMonday #MidlifeWomen #NervousSystemHealing #ConsistencyWithoutBurnout #WomenOver40Fitness
#TrainYourBodyHealYourMind

🔥 Ready to fire up your core? This beginner-to-intermediate ab circuit has everything you need to feel the burn!

👉 Moves to try:
✨ Full Sit-Up – Classic move for all-around core strength. Can do with legs straight or bent.
✨ Oblique Twists – with heels on or off the floor.
✨ Mountain Climbers – Add some cardio to your core! The lower the bum angle the harder the move.
✨️ Plank Rotations - see how low you can go on that rotation with control.

💡 Beginners: 1 round x 30 seconds with 15 sec rest
💡 Intermediate/Advanced: 2-3 rounds x 45 seconds with 15 sec rest

🏡 No gym? No problem! Perfect for home or anywhere. Start at your level, build your strength, and feel the difference.

👉 Tag a friend to try with you! 🏋️‍♀️

#CoreWorkout #AbCircuit #WomenOver40 #StrongCoreStrongBody #FitnessJourney #WorkoutFromHome

🔥 Ready to fire up your core? This beginner-to-intermediate ab circuit has everything you need to feel the burn!

👉 Moves to try:
✨ Full Sit-Up – Classic move for all-around core strength. Can do with legs straight or bent.
✨ Oblique Twists – with heels on or off the floor.
✨ Mountain Climbers – Add some cardio to your core! The lower the bum angle the harder the move.
✨️ Plank Rotations - see how low you can go on that rotation with control.

💡 Beginners: 1 round x 30 seconds with 15 sec rest
💡 Intermediate/Advanced: 2-3 rounds x 45 seconds with 15 sec rest

🏡 No gym? No problem! Perfect for home or anywhere. Start at your level, build your strength, and feel the difference.

👉 Tag a friend to try with you! 🏋️‍♀️

#CoreWorkout #AbCircuit #WomenOver40 #StrongCoreStrongBody #FitnessJourney #WorkoutFromHome

Seated Dumbbell Shoulder Press – do it right 💪

If you want strong, toned arms, you can’t skip your shoulders. Sculpted arms need strong, shaped delts to frame them.

Here’s how to nail the seated dumbbell shoulder press:

✔️ Press your back firmly into the bench – stay tall and upright
✔️ Start with your arms at a 90° angle (elbows just below shoulder height)
✔️ Exhale as you press the weights up
✔️ At the top, squeeze the dumbbells together for an extra shoulder pinch 🔥
✔️ Control the way down – tension is where the magic happens

Why this matters:
This move builds shoulder strength, improves posture, and gives your arms that lifted, sculpted look—especially important for women over 40.

Rep ranges depending on your goal:
🔹 6–8 reps → Strength
🔹 8–10 reps → Muscle building
🔹 10–15+ reps → Muscle endurance & toning

Save this for your next workout 💾
Drop a 💪 if shoulders are in your training this week and like this post if you want more form tips like this!

#bodymakeovercoach #shoulders #tonedarms

Seated Dumbbell Shoulder Press – do it right 💪

If you want strong, toned arms, you can’t skip your shoulders. Sculpted arms need strong, shaped delts to frame them.

Here’s how to nail the seated dumbbell shoulder press:

✔️ Press your back firmly into the bench – stay tall and upright
✔️ Start with your arms at a 90° angle (elbows just below shoulder height)
✔️ Exhale as you press the weights up
✔️ At the top, squeeze the dumbbells together for an extra shoulder pinch 🔥
✔️ Control the way down – tension is where the magic happens

Why this matters:
This move builds shoulder strength, improves posture, and gives your arms that lifted, sculpted look—especially important for women over 40.

Rep ranges depending on your goal:
🔹 6–8 reps → Strength
🔹 8–10 reps → Muscle building
🔹 10–15+ reps → Muscle endurance & toning

Save this for your next workout 💾
Drop a 💪 if shoulders are in your training this week and like this post if you want more form tips like this!

#bodymakeovercoach #shoulders #tonedarms

Seated Dumbbell Shoulder Press – do it right 💪🏿

If you want strong, toned arms, you can’t skip your shoulders. Sculpted arms need strong, shaped delts to frame them.

Here’s how to nail the seated dumbbell shoulder press:

✔️ Press your back firmly into the bench – stay tall and upright
✔️ Start with your arms at a 90° angle (elbows just below shoulder height)
✔️ Exhale as you press the weights up
✔️ At the top, squeeze the dumbbells together for an extra shoulder pinch 🔥🔥🔥
✔️ Control the way down – tension is where the magic happens

Why this matters:
This move builds shoulder strength, improves posture, and gives your arms that lifted, sculpted look—especially important for women over 40.

Rep ranges depending on your goal:
🔹 6–8 reps → Strength
🔹 8–10 reps → Muscle building
🔹 10–15+ reps → Muscle endurance & toning

Save this for your next workout 💾
Drop a 💪🏿 if shoulders are in your training this week and like this post if you want more form tips like this!

#TheBodyMakeoverCoach #tonedarms #shoulders

Seated Dumbbell Shoulder Press – do it right 💪🏿

If you want strong, toned arms, you can’t skip your shoulders. Sculpted arms need strong, shaped delts to frame them.

Here’s how to nail the seated dumbbell shoulder press:

✔️ Press your back firmly into the bench – stay tall and upright
✔️ Start with your arms at a 90° angle (elbows just below shoulder height)
✔️ Exhale as you press the weights up
✔️ At the top, squeeze the dumbbells together for an extra shoulder pinch 🔥🔥🔥
✔️ Control the way down – tension is where the magic happens

Why this matters:
This move builds shoulder strength, improves posture, and gives your arms that lifted, sculpted look—especially important for women over 40.

Rep ranges depending on your goal:
🔹 6–8 reps → Strength
🔹 8–10 reps → Muscle building
🔹 10–15+ reps → Muscle endurance & toning

Save this for your next workout 💾
Drop a 💪🏿 if shoulders are in your training this week and like this post if you want more form tips like this!

#TheBodyMakeoverCoach #tonedarms #shoulders

Congratulations to my client Sharon for winning the Define Fitness 2025 100m Row Challenge.

Amazing grit and determination to get an incredible time of 18.3 seconds.

#FitAtAnyAge #bodymakeovercoach #rowing

Congratulations to my client Sharon for winning the Define Fitness 2025 100m Row Challenge.

Amazing grit and determination to get an incredible time of 18.3 seconds.

#FitAtAnyAge #bodymakeovercoach #rowing

I want to thank all my clients near & far, old & new for another incredible year of health and wellness fun, fitness firsts and all the health goals achieved along the way.

2026 is the year of the horse A year set to be full of momentum. So here's to everyone reading this, with grace and self- compassion, keep striving to be a brighter, fuller, more authentic version of yourself - because God knows - that's what the world needs right now.

Happy New Year. Xx

I want to thank all my clients near & far, old & new for another incredible year of health and wellness fun, fitness firsts and all the health goals achieved along the way.

2026 is the year of the horse A year set to be full of momentum. So here's to everyone reading this, with grace and self- compassion, keep striving to be a brighter, fuller, more authentic version of yourself - because God knows - that's what the world needs right now.

Happy New Year. Xx

Tricep pulldowns = your go-to move for the back of the arms (aka bingo wings 💪)

If you want firmer, stronger arms after 40, this exercise needs to be in your routine — but only if you’re doing it right 👇

✔️ Stand tall, ribs stacked over hips
✔️ Keep your elbows pinned to your sides
✔️ Pull the handle down by straightening the arms — not swinging the shoulders
✔️ Control the return and feel the back of the arms working

Why this matters for women 40+:
👉 Strength training the triceps helps tighten and shape the arms
👉 Builds muscle that supports metabolism as hormones shift
👉 Improves upper-body strength for everyday life (pushing, lifting, carrying)

No endless reps. No tiny pink weights.
Just controlled strength training that works with your body, not against it.

💾 Save this for your next gym session

#TricepWorkout #BingoWings #WomenOver40Fitness #ArmWorkoutForWomen #StrengthTrainingForWomen #MidlifeFitness #MenopauseFitness #LongevityTraining #StrongNotSmall #UpperBodyWorkout

Tricep pulldowns = your go-to move for the back of the arms (aka bingo wings 💪)

If you want firmer, stronger arms after 40, this exercise needs to be in your routine — but only if you’re doing it right 👇

✔️ Stand tall, ribs stacked over hips
✔️ Keep your elbows pinned to your sides
✔️ Pull the handle down by straightening the arms — not swinging the shoulders
✔️ Control the return and feel the back of the arms working

Why this matters for women 40+:
👉 Strength training the triceps helps tighten and shape the arms
👉 Builds muscle that supports metabolism as hormones shift
👉 Improves upper-body strength for everyday life (pushing, lifting, carrying)

No endless reps. No tiny pink weights.
Just controlled strength training that works with your body, not against it.

💾 Save this for your next gym session

#TricepWorkout #BingoWings #WomenOver40Fitness #ArmWorkoutForWomen #StrengthTrainingForWomen #MidlifeFitness #MenopauseFitness #LongevityTraining #StrongNotSmall #UpperBodyWorkout

We're all smiles after the workout.

We're all smiles after the workout.

🔥 CLUB CLASSICS RELOADED
A fresh hit of 90s dance nostalgia, powered up for your workout. This mix brings the best of Stardust, Crystal Waters, Todd Terry, and the anthems that keep your energy lifted and your body moving.

Curated by Adelaide B. Fit, this is your go-to for big beats, fast feet, and endorphins on max.

Old-school vibes. New-school power. Let’s go.

#ClubClassicsReloaded #AdelaideBFit #BodyMakeoverCoach #90sHouse #DanceWorkout #CardioAnthems #FitnessPlaylist #HouseHeadsUnite

Link in bio
https://open.spotify.com/playlist/3zWOMD7ew9P5btXI5H7x6C?si=-a3f9OjNQNeOZcbNF0QYhA

🔥 CLUB CLASSICS RELOADED
A fresh hit of 90s dance nostalgia, powered up for your workout. This mix brings the best of Stardust, Crystal Waters, Todd Terry, and the anthems that keep your energy lifted and your body moving.

Curated by Adelaide B. Fit, this is your go-to for big beats, fast feet, and endorphins on max.

Old-school vibes. New-school power. Let’s go.

#ClubClassicsReloaded #AdelaideBFit #BodyMakeoverCoach #90sHouse #DanceWorkout #CardioAnthems #FitnessPlaylist #HouseHeadsUnite

Link in bio
https://open.spotify.com/playlist/3zWOMD7ew9P5btXI5H7x6C?si=-a3f9OjNQNeOZcbNF0QYhA

1am chin ups to round off the Christmas gathering night. 🎊💪🏿⛔️🍷

1am chin ups to round off the Christmas gathering night. 🎊💪🏿⛔️🍷

Be better than yesterday.

#fitover40 #LongevityTraining #longevityfitness #bodymakeovercoach #strongnotskinny

Be better than yesterday.

#fitover40 #LongevityTraining #longevityfitness #bodymakeovercoach #strongnotskinny

Feeling more forgetful lately? Struggling with brain fog in your 40s or 50s?
You’re not alone — and you’re not powerless.

Strength training increases BDNF (Brain-Derived Neurotrophic Factor) — a powerful compound that supports memory, focus, and long-term cognitive health.
It's one of the best things you can do for your brain (and body) in midlife.
And the best part? You can start today.

👉 Drop the word ‘Reset’ below if you want my Midlife Body Reset Blueprint — it’s free.

#midlifefitness #brainfoghelp #strongwomenover40 #menopausefitness #liftforlongevity #womenshealthcoach #mentalclarity #perimenopausehealth #over40wellness #bdnfboost

Feeling more forgetful lately? Struggling with brain fog in your 40s or 50s?
You’re not alone — and you’re not powerless.

Strength training increases BDNF (Brain-Derived Neurotrophic Factor) — a powerful compound that supports memory, focus, and long-term cognitive health.
It's one of the best things you can do for your brain (and body) in midlife.
And the best part? You can start today.

👉 Drop the word ‘Reset’ below if you want my Midlife Body Reset Blueprint — it’s free.

#midlifefitness #brainfoghelp #strongwomenover40 #menopausefitness #liftforlongevity #womenshealthcoach #mentalclarity #perimenopausehealth #over40wellness #bdnfboost

For women, training chest isn’t just for strength — it supports posture, enhances upper body tone, and helps lift the breasts by building the muscles underneath

Think soft elbows and a big bear hug movement — bringing your hands together at chest height to fully engage the pec muscles

👉 Try standing cable chest flyes 2–3x/week for a strong, sculpted upper body — no push-ups required!

👉 Want to start your own strength journey? DM me ‘STRONG’ and I’ll help you build muscle, confidence, and power from the inside out

Let’s get started.⁣

#ChestFlyes #CableChestFly #WomenWhoLift #UpperBodyWorkout #PecTraining #StrongNotSkinny #FitnessOver40 #LongevityFitness #FunctionalStrength #LiftToShape #SculptedNotShrunken #FitAtAnyAge #FormTips #CableWorkout

For women, training chest isn’t just for strength — it supports posture, enhances upper body tone, and helps lift the breasts by building the muscles underneath

Think soft elbows and a big bear hug movement — bringing your hands together at chest height to fully engage the pec muscles

👉 Try standing cable chest flyes 2–3x/week for a strong, sculpted upper body — no push-ups required!

👉 Want to start your own strength journey? DM me ‘STRONG’ and I’ll help you build muscle, confidence, and power from the inside out

Let’s get started.⁣

#ChestFlyes #CableChestFly #WomenWhoLift #UpperBodyWorkout #PecTraining #StrongNotSkinny #FitnessOver40 #LongevityFitness #FunctionalStrength #LiftToShape #SculptedNotShrunken #FitAtAnyAge #FormTips #CableWorkout

From 4kg to 20kg lift — it didn’t happen overnight.

⁣Progress like this isn’t magic.

It’s consistency. Patience. Grace.⁣

⁣It’s showing up even when the weights feel heavy and the wins feel slow.

⁣Because strength isn’t just about the number on the dumbbell.

It’s about who you become on the way there.

👉 Progress isn’t always linear. Some days you lift less. Some weeks you plateau.
But with time, rest, and the right support — your body will adapt.⁣

⁣
The 20kg lift? That’s the result.

But the real transformation is built rep by rep — in the messy, unsexy middle.⁣

If you’re just getting started, remember:

You don’t need to be strong to begin.

But if you begin — and keep going — you will get stronger.

👏 Proud of every client who gives her body the time it needs to rise.

Ready to start your strength journey in midlife?

💬 Comment “READY” or DM me “STRONG” and I’ll send you my free 3-Day Midlife Strength Reset Blueprint.

From 4kg to 20kg lift — it didn’t happen overnight.

⁣Progress like this isn’t magic.

It’s consistency. Patience. Grace.⁣

⁣It’s showing up even when the weights feel heavy and the wins feel slow.

⁣Because strength isn’t just about the number on the dumbbell.

It’s about who you become on the way there.

👉 Progress isn’t always linear. Some days you lift less. Some weeks you plateau.
But with time, rest, and the right support — your body will adapt.⁣

⁣
The 20kg lift? That’s the result.

But the real transformation is built rep by rep — in the messy, unsexy middle.⁣

If you’re just getting started, remember:

You don’t need to be strong to begin.

But if you begin — and keep going — you will get stronger.

👏 Proud of every client who gives her body the time it needs to rise.

Ready to start your strength journey in midlife?

💬 Comment “READY” or DM me “STRONG” and I’ll send you my free 3-Day Midlife Strength Reset Blueprint.

📣 For women, training chest isn’t just for strength — it supports posture, enhances upper body tone, and helps lift the breasts by building the muscles underneath

Think soft elbows and a big bear hug movement — bringing your hands together at chest height to fully engage the pec muscles

👉 Try standing cable chest flyes 2–3x/week for a strong, sculpted upper body — no push-ups required!

👉 Want to start your own strength journey? DM me ‘STRONG’ and I’ll help you build muscle, confidence, and power from the inside out

Let’s get started.⁣

#ChestFlyes #CableChestFly #WomenWhoLift #UpperBodyWorkout #PecTraining #StrongNotSkinny #FitnessOver40 #LongevityFitness #FunctionalStrength #LiftToShape #SculptedNotShrunken #FitAtAnyAge #FormTips #CableWorkout

📣 For women, training chest isn’t just for strength — it supports posture, enhances upper body tone, and helps lift the breasts by building the muscles underneath

Think soft elbows and a big bear hug movement — bringing your hands together at chest height to fully engage the pec muscles

👉 Try standing cable chest flyes 2–3x/week for a strong, sculpted upper body — no push-ups required!

👉 Want to start your own strength journey? DM me ‘STRONG’ and I’ll help you build muscle, confidence, and power from the inside out

Let’s get started.⁣

#ChestFlyes #CableChestFly #WomenWhoLift #UpperBodyWorkout #PecTraining #StrongNotSkinny #FitnessOver40 #LongevityFitness #FunctionalStrength #LiftToShape #SculptedNotShrunken #FitAtAnyAge #FormTips #CableWorkout

🎉 Personal Best Incoming!

Strong. Focused. Unstoppable. 💪🏽⁣

⁣Today one of my powerhouse clients — a woman in her midlife, mum of three, & grandmother, showing up consistently — hit a huge PB: Supported Bent Over Rows with 20kg dumbbells for 4 clean, controlled reps.⁣

⁣This is what real strength looks like. It’s not about body size. It’s not about perfection.⁣

It’s about progress. Consistency. Confidence.⁣

⁣Muscle is for everyone, and midlife is the perfect time to build it.⁣

⁣This is what happens when you fuel your body, lift smart, and train for life — not just the scales.⁣

⁣👏 Let’s give this woman the love she deserves — drop a 💥 if you’re here for strong women being seen and celebrated.⁣

👉 Want to start your own strength journey in a body that’s been overlooked? DM me ‘STRONG’ and let’s get started.⁣

#MidlifeStrength #WomenWhoLift #BodyPositiveFitness #StrongAtAnySize #PerimenopauseFitness #DumbbellWorkout #FitnessOver40 #ProgressNotPerfection #RealWomenRealStrength

🎉 Personal Best Incoming!

Strong. Focused. Unstoppable. 💪🏽⁣

⁣Today one of my powerhouse clients — a woman in her midlife, mum of three, & grandmother, showing up consistently — hit a huge PB: Supported Bent Over Rows with 20kg dumbbells for 4 clean, controlled reps.⁣

⁣This is what real strength looks like. It’s not about body size. It’s not about perfection.⁣

It’s about progress. Consistency. Confidence.⁣

⁣Muscle is for everyone, and midlife is the perfect time to build it.⁣

⁣This is what happens when you fuel your body, lift smart, and train for life — not just the scales.⁣

⁣👏 Let’s give this woman the love she deserves — drop a 💥 if you’re here for strong women being seen and celebrated.⁣

👉 Want to start your own strength journey in a body that’s been overlooked? DM me ‘STRONG’ and let’s get started.⁣

#MidlifeStrength #WomenWhoLift #BodyPositiveFitness #StrongAtAnySize #PerimenopauseFitness #DumbbellWorkout #FitnessOver40 #ProgressNotPerfection #RealWomenRealStrength

Stop swinging! Your biceps deserve better.

If you’re curling like you’re about to take off — we need to talk.
Proper form matters, especially if your goal is toned, strong arms without injury.

Here’s how to do a bicep curl the right way:
💥 No swinging from the shoulders
💥 Elbows tucked in, not drifting forward
💥 Core braced, feet grounded like roots
💥 Full range of motion — controlled up and down

Why it matters?
Because how you move now impacts how you feel later.
When you train smart, you build muscle, protect your joints, and age strong.

🙋‍♀️ Tip: Lighten the weight if your form slips — heavy means nothing if momentum’s doing the work.

Strong arms aren’t just about aesthetics — they’re about carrying life’s load with ease.

Save this for your next upper body day
💬 Drop a 💪 if you needed this reminder
#BicepCurls #FormFirst #WomenOver40Fitness #StrengthTrainingTips #LongevityFitness #StrongNotSkinny #SmartTraining #PerimenopauseFitness
#adelaidebfit #bodymakeovercoach

Stop swinging! Your biceps deserve better.

If you’re curling like you’re about to take off — we need to talk.
Proper form matters, especially if your goal is toned, strong arms without injury.

Here’s how to do a bicep curl the right way:
💥 No swinging from the shoulders
💥 Elbows tucked in, not drifting forward
💥 Core braced, feet grounded like roots
💥 Full range of motion — controlled up and down

Why it matters?
Because how you move now impacts how you feel later.
When you train smart, you build muscle, protect your joints, and age strong.

🙋‍♀️ Tip: Lighten the weight if your form slips — heavy means nothing if momentum’s doing the work.

Strong arms aren’t just about aesthetics — they’re about carrying life’s load with ease.

Save this for your next upper body day
💬 Drop a 💪 if you needed this reminder
#BicepCurls #FormFirst #WomenOver40Fitness #StrengthTrainingTips #LongevityFitness #StrongNotSkinny #SmartTraining #PerimenopauseFitness
#adelaidebfit #bodymakeovercoach

⏫️ Walking boosts creativity.
⏫️ Movement clears cortisol.
⏫️ Exercise sharpens focus.

Midlife isn’t a decline — it’s a chance to finally train in a way that supports your body and your mind.

#FitOver40 #WomensHealthOver40 #BrainHealth #strongnotskinny
#adelaidebfit #perimenopausesupport #longevityfitness #bodymakeovercoach

⏫️ Walking boosts creativity.
⏫️ Movement clears cortisol.
⏫️ Exercise sharpens focus.

Midlife isn’t a decline — it’s a chance to finally train in a way that supports your body and your mind.

#FitOver40 #WomensHealthOver40 #BrainHealth #strongnotskinny
#adelaidebfit #perimenopausesupport #longevityfitness #bodymakeovercoach

Quick Core Burn (that actually supports your back, balance + strength)**⁣
Think abs = just aesthetics? Think again. A strong core helps with posture, pelvic floor support, and everyday strength — especially in midlife.⁣

Try this 2-round quick burner:
🔥 Oblique Twists – 20 reps⁣
🔥 Toe Taps – 20 reps⁣
🔥 Sit-Up Reach-Ups – 15 reps⁣
x 2 rounds⁣

This one’s short, safe, and effective — perfect for busy days or when you’re easing back into core training.⁣
⁣
👀 Save it for later.⁣
💬 Let me know if you felt the fire!
📥 DM me ‘ABS’ if you want my full Midlife Body Reset Blueprint

Quick Core Burn (that actually supports your back, balance + strength)**⁣
Think abs = just aesthetics? Think again. A strong core helps with posture, pelvic floor support, and everyday strength — especially in midlife.⁣

Try this 2-round quick burner:
🔥 Oblique Twists – 20 reps⁣
🔥 Toe Taps – 20 reps⁣
🔥 Sit-Up Reach-Ups – 15 reps⁣
x 2 rounds⁣

This one’s short, safe, and effective — perfect for busy days or when you’re easing back into core training.⁣
⁣
👀 Save it for later.⁣
💬 Let me know if you felt the fire!
📥 DM me ‘ABS’ if you want my full Midlife Body Reset Blueprint

Movement is Medicine.

1. It's the best anti-ager.
2. It's good for the heart.
3. It's great for the brain.
A💛

Movement is Medicine.

1. It's the best anti-ager.
2. It's good for the heart.
3. It's great for the brain.
A💛

Your brain needs movement just as much as your muscles do.

You’re not just training for toned arms or a strong core — you’re training for mental clarity, memory, and focus.

Your brain doesn’t want more hustle.
It wants better movement.

—

👉 Save this post as a reminder that movement is medicine — for your body and your mind.

Drop a ❤️ if you like this post and will be moving for your mental strength, too.

#BrainHealth #WomenOver40Fitness #LongevityWellness #Neuroplasticity #MovementIsMedicine #MidlifeStrong #PerimenopauseSupport #MentalFitness
#adelaidebfit #bodymakeovercoach #FitOver40 #FitAtAnyAge

Your brain needs movement just as much as your muscles do.

You’re not just training for toned arms or a strong core — you’re training for mental clarity, memory, and focus.

Your brain doesn’t want more hustle.
It wants better movement.

—

👉 Save this post as a reminder that movement is medicine — for your body and your mind.

Drop a ❤️ if you like this post and will be moving for your mental strength, too.

#BrainHealth #WomenOver40Fitness #LongevityWellness #Neuroplasticity #MovementIsMedicine #MidlifeStrong #PerimenopauseSupport #MentalFitness
#adelaidebfit #bodymakeovercoach #FitOver40 #FitAtAnyAge

DEEP IN THE SOUL 🎶
Beats that move your body. Soul that grounds you.

This is more than a playlist — it’s a mind-body-sound connection. Curated by Adelaide B. Fit – The Body Makeover Coach, this soulful house mix is built for those workouts where you want to feel every rep, every breath, and every beat. ✨

Smooth, deep, and rooted in rhythm — perfect for strength sessions, steady-state cardio, or feel-good flows. Move with purpose. Train with presence. Elevate your energy. 💪🏾🎧

Link in the bio.

#DeepInTheSoul #SoulfulHouseWorkout #AdelaideBFit #BodyMakeoverCoach #MoveWithMeaning #RhythmAndResistance #SweatWithSoul #HouseMusicLovers #StrengthAndSoul #WorkoutVibes #ConsciousCardio
#defected #glitterbox

DEEP IN THE SOUL 🎶
Beats that move your body. Soul that grounds you.

This is more than a playlist — it’s a mind-body-sound connection. Curated by Adelaide B. Fit – The Body Makeover Coach, this soulful house mix is built for those workouts where you want to feel every rep, every breath, and every beat. ✨

Smooth, deep, and rooted in rhythm — perfect for strength sessions, steady-state cardio, or feel-good flows. Move with purpose. Train with presence. Elevate your energy. 💪🏾🎧

Link in the bio.

#DeepInTheSoul #SoulfulHouseWorkout #AdelaideBFit #BodyMakeoverCoach #MoveWithMeaning #RhythmAndResistance #SweatWithSoul #HouseMusicLovers #StrengthAndSoul #WorkoutVibes #ConsciousCardio
#defected #glitterbox

Think you can’t build muscle after 40? Think again. 💪
Your age isn’t the problem — outdated training (or not training at all) is.

Muscle isn’t just for looks. It supports your metabolism, protects your bones, and helps you age stronger, not smaller.

Start strength training 2–3x a week

Prioritise protein daily

Focus on recovery, not restriction

You’re not too old. You’re just getting started.

👇 Save this if you’re ready to train smarter, not harder.
#MuscleAfter40 #StrengthTrainingWomen #FitOver40 #PerimenopauseFitness #StrongNotSkinny #WomensHealthOver40 #LongevityFitness #FitnessAfter40

Think you can’t build muscle after 40? Think again. 💪
Your age isn’t the problem — outdated training (or not training at all) is.

Muscle isn’t just for looks. It supports your metabolism, protects your bones, and helps you age stronger, not smaller.

Start strength training 2–3x a week

Prioritise protein daily

Focus on recovery, not restriction

You’re not too old. You’re just getting started.

👇 Save this if you’re ready to train smarter, not harder.
#MuscleAfter40 #StrengthTrainingWomen #FitOver40 #PerimenopauseFitness #StrongNotSkinny #WomensHealthOver40 #LongevityFitness #FitnessAfter40

Bet your singing this song in your head. 🎶🎵🎶

Bet your singing this song in your head. 🎶🎵🎶

A walk in nature isn’t just “getting your steps in.”

It’s a reset.
For your mood. For your stress. For your hormones.

7–10k steps a day can help reduce cortisol, support fat loss, and improve insulin sensitivity — especially important in perimenopause and beyond.

And now that it’s summer? Even better. More light, more energy, more calm.

No need to overthink it.
Put your phone down, get outside, and let movement do what it does best:
bring you back to yourself.

#WalkMoreStressLess #WomensHealthOver40 #FitnessOver40 #LongevityLiving #PerimenopauseSupport #NatureWalks #DailyMovement
#adelaidebfit

A walk in nature isn’t just “getting your steps in.”

It’s a reset.
For your mood. For your stress. For your hormones.

7–10k steps a day can help reduce cortisol, support fat loss, and improve insulin sensitivity — especially important in perimenopause and beyond.

And now that it’s summer? Even better. More light, more energy, more calm.

No need to overthink it.
Put your phone down, get outside, and let movement do what it does best:
bring you back to yourself.

#WalkMoreStressLess #WomensHealthOver40 #FitnessOver40 #LongevityLiving #PerimenopauseSupport #NatureWalks #DailyMovement
#adelaidebfit

"Your body is not a redemption project. It’s your lifelong home. And you don’t have to punish it to prove your worth."

Women in their 40s+ have spent decades in shame loops, chasing smaller instead of stronger.

But healing begins when we reframe movement from punishment to self-respect.
This Soul Fitness message is your reminder:

You’re not broken. You’re rising.
✨ Save this and come back when the inner critic gets loud.

#SoulFitnessSunday #WomensHealthOver40 #FitnessWithoutShame #BodyRespect #LongevityFitness #PerimenopauseSupport #StrengthNotShame #HealingAfterDietCulture
#adelaidebfit
#bodymakeovercoach

"Your body is not a redemption project. It’s your lifelong home. And you don’t have to punish it to prove your worth."

Women in their 40s+ have spent decades in shame loops, chasing smaller instead of stronger.

But healing begins when we reframe movement from punishment to self-respect.
This Soul Fitness message is your reminder:

You’re not broken. You’re rising.
✨ Save this and come back when the inner critic gets loud.

#SoulFitnessSunday #WomensHealthOver40 #FitnessWithoutShame #BodyRespect #LongevityFitness #PerimenopauseSupport #StrengthNotShame #HealingAfterDietCulture
#adelaidebfit
#bodymakeovercoach

"Lift. Eat. Walk. Recover. Repeat."

It’s not just a catchy quote — it’s the formula for strong, healthy ageing.

Because for women over 40, the rules have changed.

It’s not about doing more cardio or eating less.
It’s about training smarter — not harder because we have so many other things to do.

Here’s what it really means:

💪 LIFT 2–3x a week to build and maintain muscle mass, support metabolism, and protect bone density.
🍽️ EAT enough protein and whole foods to fuel your workouts and balance hormones.
🚶‍♀️ WALK daily to support fat loss, reduce stress, and boost heart health.
😴 RECOVER with quality sleep, rest days, and stress management to allow your body to rebuild and thrive.
🔁 REPEAT — because consistency beats intensity every time.

This isn’t about chasing skinny.
It’s about building strength, energy, and vitality for the next chapter of your life.

✨Save this for your weekly reminder

💬 What’s the hardest part for you — lifting, fuelling, or recovery?

#WomenOver40Fitness #StrongOver40 #LongevityTraining #BuildMuscleLoseFat #PerimenopauseHealth #TrainSmartNotHard #FitnessForLife #StrengthAndLongevity #LiftToLive #MidlifeMuscle #MetabolicHealth #SmartStrengthTraining #FitnessMindset

"Lift. Eat. Walk. Recover. Repeat."

It’s not just a catchy quote — it’s the formula for strong, healthy ageing.

Because for women over 40, the rules have changed.

It’s not about doing more cardio or eating less.
It’s about training smarter — not harder because we have so many other things to do.

Here’s what it really means:

💪 LIFT 2–3x a week to build and maintain muscle mass, support metabolism, and protect bone density.
🍽️ EAT enough protein and whole foods to fuel your workouts and balance hormones.
🚶‍♀️ WALK daily to support fat loss, reduce stress, and boost heart health.
😴 RECOVER with quality sleep, rest days, and stress management to allow your body to rebuild and thrive.
🔁 REPEAT — because consistency beats intensity every time.

This isn’t about chasing skinny.
It’s about building strength, energy, and vitality for the next chapter of your life.

✨Save this for your weekly reminder

💬 What’s the hardest part for you — lifting, fuelling, or recovery?

#WomenOver40Fitness #StrongOver40 #LongevityTraining #BuildMuscleLoseFat #PerimenopauseHealth #TrainSmartNotHard #FitnessForLife #StrengthAndLongevity #LiftToLive #MidlifeMuscle #MetabolicHealth #SmartStrengthTraining #FitnessMindset

Your 40s, 50s, and beyond aren't about slowing down—they're about showing up differently. With intention. With purpose. With the kind of strength that carries groceries AND grandkids, AND can climb stairs without thinking twice.

Stop chasing a smaller version of yourself. Start building a STRONGER one.

The woman who prioritizes her strength today is the woman who stays independent tomorrow. She's the one who doesn't worry about keeping up—because she's leading the way.

Your body isn't your enemy. Your age isn't a limitation. Your strength is just waiting to be discovered.

Ready to stop dieting your way through life and start lifting your way to longevity?

The strongest chapter of your story starts now.

#StrengthTraining #WomenOver40 #bodymakeovercoach #Longevity #StopDieting #StartLifting #StrengthOverSize #FitnessAfter40 #LifelongStrength #YouDeserveStrength #NotPastIt #JustGettingStarted #adelaidebfit

Your 40s, 50s, and beyond aren't about slowing down—they're about showing up differently. With intention. With purpose. With the kind of strength that carries groceries AND grandkids, AND can climb stairs without thinking twice.

Stop chasing a smaller version of yourself. Start building a STRONGER one.

The woman who prioritizes her strength today is the woman who stays independent tomorrow. She's the one who doesn't worry about keeping up—because she's leading the way.

Your body isn't your enemy. Your age isn't a limitation. Your strength is just waiting to be discovered.

Ready to stop dieting your way through life and start lifting your way to longevity?

The strongest chapter of your story starts now.

#StrengthTraining #WomenOver40 #bodymakeovercoach #Longevity #StopDieting #StartLifting #StrengthOverSize #FitnessAfter40 #LifelongStrength #YouDeserveStrength #NotPastIt #JustGettingStarted #adelaidebfit

Stop swinging! Your biceps deserve better.

If you’re curling like you’re about to take off — we need to talk.

Proper form matters, especially if your goal is toned, strong arms without injury.

Here’s how to do a bicep curl the right way:
💥 No swinging from the shoulders
💥 Elbows tucked in, not drifting forward
💥 Core braced, feet grounded like roots
💥 Full range of motion — controlled up and down

Why it matters?
Because how you move now impacts how you feel later.
When you train smart, you build muscle, protect your joints, and age strong.

🙋‍♀️ Tip: Lighten the weight if your form slips — heavy means nothing if momentum’s doing the work.

Strong arms aren’t just about aesthetics — they’re about carrying life’s load with ease.

Save this for your next upper body day
💬 Drop a 💪 if you needed this reminder
#BicepCurls #FormFirst #WomenOver40Fitness #StrengthTrainingTips #LongevityFitness #StrongNotSkinny #SmartTraining #PerimenopauseFitness

Stop swinging! Your biceps deserve better.

If you’re curling like you’re about to take off — we need to talk.

Proper form matters, especially if your goal is toned, strong arms without injury.

Here’s how to do a bicep curl the right way:
💥 No swinging from the shoulders
💥 Elbows tucked in, not drifting forward
💥 Core braced, feet grounded like roots
💥 Full range of motion — controlled up and down

Why it matters?
Because how you move now impacts how you feel later.
When you train smart, you build muscle, protect your joints, and age strong.

🙋‍♀️ Tip: Lighten the weight if your form slips — heavy means nothing if momentum’s doing the work.

Strong arms aren’t just about aesthetics — they’re about carrying life’s load with ease.

Save this for your next upper body day
💬 Drop a 💪 if you needed this reminder
#BicepCurls #FormFirst #WomenOver40Fitness #StrengthTrainingTips #LongevityFitness #StrongNotSkinny #SmartTraining #PerimenopauseFitness

It's been great over the years watching my clients transform not just their bodies but their lifes, making health and fitness more of a lifestyle and getting them to do exercises/lift weights etc that they didn't believe was possible for them especially as women and especially as we get older.

It's definitely not about just about weight loss or aesthetics, It's about MINDSET, LONGEVITY HEALTH and VITALITY.

♀️ You can become the woman that can run a 5K without feeling overwhelmingly out of breath.

♀️ You can become the woman who learns to do her first bodyweight push up in her 40s, her first pull up in her 50s.

♀️ You can become the woman who transforms her life in her 60s for better health outcomes.

Just some words of inspiration but if this is something you feel you need help with drop me a DM and let's get started on your transformation journey.

Ax
The Body Makeover Coach 💪🏿

It's been great over the years watching my clients transform not just their bodies but their lifes, making health and fitness more of a lifestyle and getting them to do exercises/lift weights etc that they didn't believe was possible for them especially as women and especially as we get older.

It's definitely not about just about weight loss or aesthetics, It's about MINDSET, LONGEVITY HEALTH and VITALITY.

♀️ You can become the woman that can run a 5K without feeling overwhelmingly out of breath.

♀️ You can become the woman who learns to do her first bodyweight push up in her 40s, her first pull up in her 50s.

♀️ You can become the woman who transforms her life in her 60s for better health outcomes.

Just some words of inspiration but if this is something you feel you need help with drop me a DM and let's get started on your transformation journey.

Ax
The Body Makeover Coach 💪🏿

Feel like your body isn’t listening anymore?
You’re not alone — and it’s not your fault.

Hormonal shifts, stress, and a packed schedule make fat loss and fitness feel impossible after 40...

But with the right approach, you can feel leaner, stronger, and more energized — without extreme dieting or hours in the gym.

Get my FREE 3-Day Midlife Body Reset
This easy-to-follow blueprint includes:
✅ Anti-inflammatory meals that support your hormones
✅ Strength-focused movement (no burpees required)
✅ Realistic, sustainable changes for busy women 40+

🔗 Click the link in bio to download now
& start your reset TODAY. 💪💕

#MidlifeReset #WomenOver40 #BodyAfter40 #FitOver40 #PerimenopauseFitness #MenopauseHealth #MidlifeWellness #HormoneHealth #StrongNotSkinny #TheBodyMakeoverCoach

Feel like your body isn’t listening anymore?
You’re not alone — and it’s not your fault.

Hormonal shifts, stress, and a packed schedule make fat loss and fitness feel impossible after 40...

But with the right approach, you can feel leaner, stronger, and more energized — without extreme dieting or hours in the gym.

Get my FREE 3-Day Midlife Body Reset
This easy-to-follow blueprint includes:
✅ Anti-inflammatory meals that support your hormones
✅ Strength-focused movement (no burpees required)
✅ Realistic, sustainable changes for busy women 40+

🔗 Click the link in bio to download now
& start your reset TODAY. 💪💕

#MidlifeReset #WomenOver40 #BodyAfter40 #FitOver40 #PerimenopauseFitness #MenopauseHealth #MidlifeWellness #HormoneHealth #StrongNotSkinny #TheBodyMakeoverCoach

Your body isn’t broken — it’s just burnt out from chasing smaller instead of stronger.

💬 Years of calorie cutting.
💬 Endless cardio.
💬 Being told to shrink, not strengthen.

What it really needs now?
✅ Consistent strength training
✅ Enough protein and rest
✅ Less stress, more self-respect

Because when you nourish it, move it with intention, and give it space to recover — your body rises.

Save this post if you're done with punishing your body and ready to rebuild it 💪❤️

#WomenOver40 #MidlifeStrength #TheBodyMakeoverCoach #FitnessAfter40 #StrongNotSmaller #PerimenopauseFitness #HormoneHealth #LongevityForWomen #EmbraceYourStrength

Ax

Your body isn’t broken — it’s just burnt out from chasing smaller instead of stronger.

💬 Years of calorie cutting.
💬 Endless cardio.
💬 Being told to shrink, not strengthen.

What it really needs now?
✅ Consistent strength training
✅ Enough protein and rest
✅ Less stress, more self-respect

Because when you nourish it, move it with intention, and give it space to recover — your body rises.

Save this post if you're done with punishing your body and ready to rebuild it 💪❤️

#WomenOver40 #MidlifeStrength #TheBodyMakeoverCoach #FitnessAfter40 #StrongNotSmaller #PerimenopauseFitness #HormoneHealth #LongevityForWomen #EmbraceYourStrength

Ax

It's been great over the years watching my clients transform not just their bodies but their lifes, making health and fitness more of a lifestyle and getting them to do exercises/lift weights etc that they didn't believe was possible for them especially as women and especially as we get older.

It's definitely not about just about weight loss or aesthetics, It's about MINDSET, LONGEVITY HEALTH and VITALITY.

♀️ You can become the woman that can run a 5K without feeling overwhelmingly out of breath.

♀️ You can become the woman who learns to do her first bodyweight push up in her 40s, her first pull up in her 50s.

♀️ You can become the woman who transforms her life in her 60s for better health outcomes.

Just some words of inspiration but if this is something you feel you need help with drop me a DM and let's get started on your transformation journey.

Ax
The Body Makeover Coach 💪🏿

It's been great over the years watching my clients transform not just their bodies but their lifes, making health and fitness more of a lifestyle and getting them to do exercises/lift weights etc that they didn't believe was possible for them especially as women and especially as we get older.

It's definitely not about just about weight loss or aesthetics, It's about MINDSET, LONGEVITY HEALTH and VITALITY.

♀️ You can become the woman that can run a 5K without feeling overwhelmingly out of breath.

♀️ You can become the woman who learns to do her first bodyweight push up in her 40s, her first pull up in her 50s.

♀️ You can become the woman who transforms her life in her 60s for better health outcomes.

Just some words of inspiration but if this is something you feel you need help with drop me a DM and let's get started on your transformation journey.

Ax
The Body Makeover Coach 💪🏿

"My body just doesn’t work like it used to…”
Sound familiar?

If you’re over 40 and feeling like your body’s slowing down — you’re not imagining it. But it’s not just ageing… it’s muscle loss, hormone shifts, and metabolic slowdown — especially after 40 when Estrogen drops.

Here’s what that can look like:
🧬 Slower metabolism
🍞 More belly fat
💪 Losing strength, even when you’re active
😩 Struggling to keep weight off no matter how "clean" you eat

But there is a fix — and it’s not hours of cardio or eating less.
It’s muscle. It’s movement. It’s metabolic health.

✅ Strength train 2–3x/week
✅ Prioritise 25–30g protein per meal
✅️ Eat 25g fibre per day
✅ Get your steps in
✅ Reduce stress, improve sleep
… and do it consistently.

These are the real tools for long-term fat loss, energy and confidence — not quick fixes or fad diets.

📌 Save this as your reminder.
💬 Drop a 'Ready' in the comments if you're ready to train smarter.

Want help with this? My Slim, Strong & Sculpt method is designed for real women who want real results — link in bio or DM “READY” to get started.

"My body just doesn’t work like it used to…”
Sound familiar?

If you’re over 40 and feeling like your body’s slowing down — you’re not imagining it. But it’s not just ageing… it’s muscle loss, hormone shifts, and metabolic slowdown — especially after 40 when Estrogen drops.

Here’s what that can look like:
🧬 Slower metabolism
🍞 More belly fat
💪 Losing strength, even when you’re active
😩 Struggling to keep weight off no matter how "clean" you eat

But there is a fix — and it’s not hours of cardio or eating less.
It’s muscle. It’s movement. It’s metabolic health.

✅ Strength train 2–3x/week
✅ Prioritise 25–30g protein per meal
✅️ Eat 25g fibre per day
✅ Get your steps in
✅ Reduce stress, improve sleep
… and do it consistently.

These are the real tools for long-term fat loss, energy and confidence — not quick fixes or fad diets.

📌 Save this as your reminder.
💬 Drop a 'Ready' in the comments if you're ready to train smarter.

Want help with this? My Slim, Strong & Sculpt method is designed for real women who want real results — link in bio or DM “READY” to get started.

Over 40 and feeling like your body’s working against you?

It’s not age. It’s the outdated advice that told you to “just eat less and move more.”

👉 Hormones shift.
👉 Muscle mass declines.
👉 And chronic dieting makes it worse.

It’s time to ditch the shame and embrace the strategy: lift heavy, fuel properly, and work with your body — not against it.

Strong, sculpted, energised is still 100% possible.

Drop 💛 if you’re ready to train smarter, not smaller.

#WomenOver40 #FitOver40 #MuscleIsMedicine #LongevityFitness #StrengthTrainingForWomen #BodyConfidenceAfter40 #TheBodyMakeoverCoach

Over 40 and feeling like your body’s working against you?

It’s not age. It’s the outdated advice that told you to “just eat less and move more.”

👉 Hormones shift.
👉 Muscle mass declines.
👉 And chronic dieting makes it worse.

It’s time to ditch the shame and embrace the strategy: lift heavy, fuel properly, and work with your body — not against it.

Strong, sculpted, energised is still 100% possible.

Drop 💛 if you’re ready to train smarter, not smaller.

#WomenOver40 #FitOver40 #MuscleIsMedicine #LongevityFitness #StrengthTrainingForWomen #BodyConfidenceAfter40 #TheBodyMakeoverCoach

GET PHYSICAL: THE '80s BURN MIX 💦
Step into the retro zone with a playlist built for big moves, bold beats, and body-sculpting cardio.

Curated by Adelaide B. Fit – The Body Makeover Coach, this mix brings the ultimate blend of vintage pop power and modern-day strength

With hits inspired by the legends of the leotard era (think: synths, sass, and serious sweat), this one’s for the women who love a little neon with their grind.

Leg warmers optional. Strength mandatory.
Tap play. Turn up. Burn it out.

https://open.spotify.com/playlist/20YR5cmIriTgWwnjzKmyWY?si=H0ob6HLcQ_O0BvGHuJCplQ&pi=vsjtGnc_Rfa8x

#GetPhysical #80sCardio #AdelaideBFit #BodyMakeoverCoach #RetroWorkout #SweatWithStyle #CardioQueens #ThrowbackBurn #FitnessLuxe #DanceItOut #LegWarmersAndLunges

GET PHYSICAL: THE '80s BURN MIX 💦
Step into the retro zone with a playlist built for big moves, bold beats, and body-sculpting cardio.

Curated by Adelaide B. Fit – The Body Makeover Coach, this mix brings the ultimate blend of vintage pop power and modern-day strength

With hits inspired by the legends of the leotard era (think: synths, sass, and serious sweat), this one’s for the women who love a little neon with their grind.

Leg warmers optional. Strength mandatory.
Tap play. Turn up. Burn it out.

https://open.spotify.com/playlist/20YR5cmIriTgWwnjzKmyWY?si=H0ob6HLcQ_O0BvGHuJCplQ&pi=vsjtGnc_Rfa8x

#GetPhysical #80sCardio #AdelaideBFit #BodyMakeoverCoach #RetroWorkout #SweatWithStyle #CardioQueens #ThrowbackBurn #FitnessLuxe #DanceItOut #LegWarmersAndLunges

Forgive me if this hurts your feelings, but… you deserve to be in the picture.

How many times have you hidden in the back of a group photo, avoided the beach, or skipped an event because you didn’t feel confident in your body?

It’s time to break that cycle. Confidence isn’t a dress size—it’s about the mindset that keeps you showing up, staying consistent, and knowing you have the strength to take control of your health.

Imagine walking into every vacation, wedding, or night out feeling amazing—not covering up, not dodging cameras, but fully present and proud. This CAN be the year you stop sitting out on life.

If you’re ready to make this your most confident year yet, drop a 💯 in the comments! And don’t forget to save this for when you need the reminder.

#ConfidentWomen #StrongNotSkinny #FitOver40 #WomensHealth #BodyConfidence #HealthyLifestyle #WeightLossJourney

Forgive me if this hurts your feelings, but… you deserve to be in the picture.

How many times have you hidden in the back of a group photo, avoided the beach, or skipped an event because you didn’t feel confident in your body?

It’s time to break that cycle. Confidence isn’t a dress size—it’s about the mindset that keeps you showing up, staying consistent, and knowing you have the strength to take control of your health.

Imagine walking into every vacation, wedding, or night out feeling amazing—not covering up, not dodging cameras, but fully present and proud. This CAN be the year you stop sitting out on life.

If you’re ready to make this your most confident year yet, drop a 💯 in the comments! And don’t forget to save this for when you need the reminder.

#ConfidentWomen #StrongNotSkinny #FitOver40 #WomensHealth #BodyConfidence #HealthyLifestyle #WeightLossJourney

Still stuck on your fat loss journey?
You’ve probably been told to do the wrong things:

❌ Endless cardio
❌ Cut carbs
❌ Start over every Monday
❌ Quit after one ‘bad’ meal
Sound familiar?

Here’s the truth: Fat loss after 35 doesn’t need to feel like a tangled mess. It’s not about working harder—it’s about working smarter.

Jumping from diet to diet? Your body needs consistency, not confusion

Cutting carbs, then bingeing? Balance is key, not restriction.

Too much cardio, not enough weights? Muscle is your metabolism’s best friend.

All-or-nothing thinking? One “bad” meal won’t ruin your progress—keep going!

You need to:
Strength train
Eat more protein
Walk more
Manage stress + sleep

These 4 habits are the blueprint for sustainable results.

Pick one this week and start there.

Fat loss over 35 isn’t about extremes. It’s about smart, sustainable habits that work for your life.

And if you want a done-for-you plan to make it simple?

DM me 'COACH" and I’ll send you details about my Strong, Slim & Sculpt Method.

#WomensFatLossOver35 #LoseWeightGainStrength #BodyAfter40 #WomensWellness #SustainableFatLoss #StrengthForWomen #BusyWomensFitness #MindsetMatters #StrongNotSmaller #BodyMakeoverCoach #FatLossMistakes

Still stuck on your fat loss journey?
You’ve probably been told to do the wrong things:

❌ Endless cardio
❌ Cut carbs
❌ Start over every Monday
❌ Quit after one ‘bad’ meal
Sound familiar?

Here’s the truth: Fat loss after 35 doesn’t need to feel like a tangled mess. It’s not about working harder—it’s about working smarter.

Jumping from diet to diet? Your body needs consistency, not confusion

Cutting carbs, then bingeing? Balance is key, not restriction.

Too much cardio, not enough weights? Muscle is your metabolism’s best friend.

All-or-nothing thinking? One “bad” meal won’t ruin your progress—keep going!

You need to:
Strength train
Eat more protein
Walk more
Manage stress + sleep

These 4 habits are the blueprint for sustainable results.

Pick one this week and start there.

Fat loss over 35 isn’t about extremes. It’s about smart, sustainable habits that work for your life.

And if you want a done-for-you plan to make it simple?

DM me 'COACH" and I’ll send you details about my Strong, Slim & Sculpt Method.

#WomensFatLossOver35 #LoseWeightGainStrength #BodyAfter40 #WomensWellness #SustainableFatLoss #StrengthForWomen #BusyWomensFitness #MindsetMatters #StrongNotSmaller #BodyMakeoverCoach #FatLossMistakes

For women over 35 juggling careers, family life, and everything in between—this is your reminder: it's not about perfection. It's about showing up, even when it's not convenient.

👉 You don’t need to train 7 days a week.

👉 You don’t need to eat perfectly.

What you do need is a plan that fits your lifestyle—so you can build strength, confidence, and results that last.

Start small. Stay consistent. That’s how you keep the body, energy, and mindset you’ve worked for.

Need help with that consistency? My Strong, Slim & Sculpt method is designed for busy women like you.

📩 DM me ‘COACH’’ and I’ll send you the details.

#WomenOver40 #BusyWomensFitness #StrengthTrainingForWomen #FatLossOver40 #RealResultsForRealWomen #BodyMakeoverCoach #UKWomensFitness #HealthyLifestyleOver40 #SustainableFatLoss #MidlifeFitness #WomensStrength #ConsistencyIsKey

For women over 35 juggling careers, family life, and everything in between—this is your reminder: it's not about perfection. It's about showing up, even when it's not convenient.

👉 You don’t need to train 7 days a week.

👉 You don’t need to eat perfectly.

What you do need is a plan that fits your lifestyle—so you can build strength, confidence, and results that last.

Start small. Stay consistent. That’s how you keep the body, energy, and mindset you’ve worked for.

Need help with that consistency? My Strong, Slim & Sculpt method is designed for busy women like you.

📩 DM me ‘COACH’’ and I’ll send you the details.

#WomenOver40 #BusyWomensFitness #StrengthTrainingForWomen #FatLossOver40 #RealResultsForRealWomen #BodyMakeoverCoach #UKWomensFitness #HealthyLifestyleOver40 #SustainableFatLoss #MidlifeFitness #WomensStrength #ConsistencyIsKey

Short on time but still want a full-body burn?

Try this quick & effective dumbbell workout designed for busy women over 35 who want to build strength, feel toned, and stay mobile—without spending hours in the gym.

Full-Body Strength Circuit:

1️⃣ Squats with a single-arm shoulder press (alternate hands). 2 x 16

2️⃣ Tricep kickbacks 2 x 15

3️⃣ Reverse lunges with bicep curls 2 x 15

4️⃣ Floor chest press (alternate arms) 2x 16

This combo hits your arms, legs, glutes, and core—perfect for boosting metabolism, improving posture, and building lean muscle.

✅ Low-impact, joint-friendly

✅ Great for beginners or returners

✅ Can be done at home or the gym

Struggling to stay consistent? My Strong, Slim & Sculpt method is built to help women like you feel strong, confident, and energised again—with less overwhelm.

📩 DM me ‘COACH’ and I’ll send you a free blueprint to get started!

#WomensStrengthTraining #MidlifeFitness #DumbbellWorkout #HomeWorkoutUK #BusyWomenWorkout #StrengthOver40 #FitOver40 #BodyConfidence #WomensHealthUK #FatLossForWomen #StrongSlimSculpt #BodyMakeoverCoach

Short on time but still want a full-body burn?

Try this quick & effective dumbbell workout designed for busy women over 35 who want to build strength, feel toned, and stay mobile—without spending hours in the gym.

Full-Body Strength Circuit:

1️⃣ Squats with a single-arm shoulder press (alternate hands). 2 x 16

2️⃣ Tricep kickbacks 2 x 15

3️⃣ Reverse lunges with bicep curls 2 x 15

4️⃣ Floor chest press (alternate arms) 2x 16

This combo hits your arms, legs, glutes, and core—perfect for boosting metabolism, improving posture, and building lean muscle.

✅ Low-impact, joint-friendly

✅ Great for beginners or returners

✅ Can be done at home or the gym

Struggling to stay consistent? My Strong, Slim & Sculpt method is built to help women like you feel strong, confident, and energised again—with less overwhelm.

📩 DM me ‘COACH’ and I’ll send you a free blueprint to get started!

#WomensStrengthTraining #MidlifeFitness #DumbbellWorkout #HomeWorkoutUK #BusyWomenWorkout #StrengthOver40 #FitOver40 #BodyConfidence #WomensHealthUK #FatLossForWomen #StrongSlimSculpt #BodyMakeoverCoach

12000+ steps later and what a great way to see beautiful art whilst walking the streets of London .

The Big Egg Hunt presented by the @elephantfamily
- a charity helping to protect the wildlife in Asia and @clarence_court. It's on until 27th April. Its great fun.

#bigegghunt2025 #todolobdon

12000+ steps later and what a great way to see beautiful art whilst walking the streets of London .

The Big Egg Hunt presented by the @elephantfamily
- a charity helping to protect the wildlife in Asia and @clarence_court. It's on until 27th April. Its great fun.

#bigegghunt2025 #todolobdon

Fitness isn't just about the gym - it's a mental game too.

So my quick tips are:
💪🏿 Embrace PROGRESS over perfection.
💪🏿 Refrain setbacks as opportunities.
💪🏿 Focus on ACTIONS not outcomes.

Have a great day 💖

#mumfit #WomenOver40Fitness

Fitness isn't just about the gym - it's a mental game too.

So my quick tips are:
💪🏿 Embrace PROGRESS over perfection.
💪🏿 Refrain setbacks as opportunities.
💪🏿 Focus on ACTIONS not outcomes.

Have a great day 💖

#mumfit #WomenOver40Fitness

💃 CLUB SWEAT 💦
Curated by Adelaide B. Fit – The Body Makeover Coach 👑

Built for the woman who trains hard and dances harder. This playlist is where fitness meets festival, and every beat hits like a personal PR.

Featuring heart-racing tracks by The Chemical Brothers, Becky Hill, Zara Larsson, and more — it’s time to level up your cardio with dancefloor fire and energy. 🎶🔥

🎧 Press play.
💦 Break a sweat.
👑 Own the moment.

LINK IN BIO or find me at 'thebodymakeovercoach' on Spotify.

#ClubSweat #AdelaideBFit #CardioPlaylist #DanceWorkout #FitnessLuxe #FestivalVibes #BodyMakeoverCoach #HIITMix #TrainLikeHer #CardioQueens #StrongIsSexy #spotify #spotifyplaylists

💃 CLUB SWEAT 💦
Curated by Adelaide B. Fit – The Body Makeover Coach 👑

Built for the woman who trains hard and dances harder. This playlist is where fitness meets festival, and every beat hits like a personal PR.

Featuring heart-racing tracks by The Chemical Brothers, Becky Hill, Zara Larsson, and more — it’s time to level up your cardio with dancefloor fire and energy. 🎶🔥

🎧 Press play.
💦 Break a sweat.
👑 Own the moment.

LINK IN BIO or find me at 'thebodymakeovercoach' on Spotify.

#ClubSweat #AdelaideBFit #CardioPlaylist #DanceWorkout #FitnessLuxe #FestivalVibes #BodyMakeoverCoach #HIITMix #TrainLikeHer #CardioQueens #StrongIsSexy #spotify #spotifyplaylists

The Big Chipper Workout

Every so often you have to throw in one of these Big Chipper Workouts into the program to take the training up a gear.

Great work from my clients who all did a fantastic job on chipping their way through this one.

Circuit 1
500m Row
30 Sit Ups
500m Row
20 Sit Ups
500m Row
10 Sit Ups

Circuit 2
50 Kettlebell Squats 50
40 Ring Rows 40
30 KB Swings 30
20 Deadlifts Kettlebell 20
10 Push Ups 10

That's just part 1. See how you go.

#hitt #wod #circuittraining #FitOver40

The Big Chipper Workout

Every so often you have to throw in one of these Big Chipper Workouts into the program to take the training up a gear.

Great work from my clients who all did a fantastic job on chipping their way through this one.

Circuit 1
500m Row
30 Sit Ups
500m Row
20 Sit Ups
500m Row
10 Sit Ups

Circuit 2
50 Kettlebell Squats 50
40 Ring Rows 40
30 KB Swings 30
20 Deadlifts Kettlebell 20
10 Push Ups 10

That's just part 1. See how you go.

#hitt #wod #circuittraining #FitOver40

Lost weight on Ozempic… but now you feel soft, weak, and frustrated?

You’re not alone.

Many women drop the pounds—only to realise they’ve lost more than just fat.
👉 You’ve lost muscle.
👉 You’ve lost strength.
👉 You’ve lost the toned, empowered version of you.

But it doesn’t have to end here.

My Sustain & Sculpt program is designed specifically for women like you—who want to rebuild strength, boost energy, and finally feel toned, fit, and confident again (without restrictive diets or overtraining).

We focus on:
- Strength Training for shape and metabolism
- Smart Nutrition to support muscle (not just weight loss)
- Stress & Hormone-Aware Coaching
- Sustainable, empowering routines that fit into your life

Ready to reclaim your body and feel strong again?
Check out the Sustain & Sculpt program via link in bio — or DM me “SCULPT” for more info.

#OzempicWeightLoss #WomensStrength #Over35Fitness #BuildNotShrink #MuscleMatters #BodyMakeoverCoach #SustainAndSculpt #WomensHealthUK #HormoneHealth #StrengthTrainingForWomen #LoseWeightGainStrength #OzempicTransformation #ConfidenceAtEveryAge #StrongNotSkinny

Lost weight on Ozempic… but now you feel soft, weak, and frustrated?

You’re not alone.

Many women drop the pounds—only to realise they’ve lost more than just fat.
👉 You’ve lost muscle.
👉 You’ve lost strength.
👉 You’ve lost the toned, empowered version of you.

But it doesn’t have to end here.

My Sustain & Sculpt program is designed specifically for women like you—who want to rebuild strength, boost energy, and finally feel toned, fit, and confident again (without restrictive diets or overtraining).

We focus on:
- Strength Training for shape and metabolism
- Smart Nutrition to support muscle (not just weight loss)
- Stress & Hormone-Aware Coaching
- Sustainable, empowering routines that fit into your life

Ready to reclaim your body and feel strong again?
Check out the Sustain & Sculpt program via link in bio — or DM me “SCULPT” for more info.

#OzempicWeightLoss #WomensStrength #Over35Fitness #BuildNotShrink #MuscleMatters #BodyMakeoverCoach #SustainAndSculpt #WomensHealthUK #HormoneHealth #StrengthTrainingForWomen #LoseWeightGainStrength #OzempicTransformation #ConfidenceAtEveryAge #StrongNotSkinny

🔥 HIP-HOP WORKOUT PLAYLIST 🔥

The TBMC playlists are back!

Crank up the intensity and power through your workout with Adelaide B. Fit – The Body Makeover Coach’s ultimate Hip-Hop Pump-Up Playlist! Featuring the hardest beats and legendary bars from Kendrick Lamar, Drake, 50 Cent, DMX, and more!

🚀 Boost Your Energy
🎤 Dominate Your Workout
💯 Train Like a Boss

This is the playlist to fuel your grind—whether you're hitting the gym, running, or lifting heavy. Turn the volume up and let the bass push you past your limits!

Link in bio

💾 Save it now & tag a workout partner who needs this vibe! 🔥 #HipHopWorkout #GymBeats #FitnessMotivation #AdelaideBFit #BeastMode #WorkoutMusic #KendrickLamar #Drake #50Cent #DMX #TrainHard

🔥 HIP-HOP WORKOUT PLAYLIST 🔥

The TBMC playlists are back!

Crank up the intensity and power through your workout with Adelaide B. Fit – The Body Makeover Coach’s ultimate Hip-Hop Pump-Up Playlist! Featuring the hardest beats and legendary bars from Kendrick Lamar, Drake, 50 Cent, DMX, and more!

🚀 Boost Your Energy
🎤 Dominate Your Workout
💯 Train Like a Boss

This is the playlist to fuel your grind—whether you're hitting the gym, running, or lifting heavy. Turn the volume up and let the bass push you past your limits!

Link in bio

💾 Save it now & tag a workout partner who needs this vibe! 🔥 #HipHopWorkout #GymBeats #FitnessMotivation #AdelaideBFit #BeastMode #WorkoutMusic #KendrickLamar #Drake #50Cent #DMX #TrainHard

The Truth About Toning That No One Tells You…

If you’re doing endless cardio and hoping to “tone up”… you’re wasting your time.

Here’s the truth: Toning = Building Muscle + Losing Fat.

You can’t “tone” a muscle that you don't progressively overload.
✅ Strength training builds shape.
✅ Protein fuels muscle growth.
✅ Walking & nutrition help reveal it.

So, if you want definition, swap the 5 cardio sessions for 3-4 strength sessions, hit your protein goal, and watch your body transform.

Save this post & share it with a friend who still believes in the toning myth!

#ToningMyth #WomenWhoLift #StrongOverSkinny #FatLossOver35 #SculptedAndStrong

The Truth About Toning That No One Tells You…

If you’re doing endless cardio and hoping to “tone up”… you’re wasting your time.

Here’s the truth: Toning = Building Muscle + Losing Fat.

You can’t “tone” a muscle that you don't progressively overload.
✅ Strength training builds shape.
✅ Protein fuels muscle growth.
✅ Walking & nutrition help reveal it.

So, if you want definition, swap the 5 cardio sessions for 3-4 strength sessions, hit your protein goal, and watch your body transform.

Save this post & share it with a friend who still believes in the toning myth!

#ToningMyth #WomenWhoLift #StrongOverSkinny #FatLossOver35 #SculptedAndStrong

Strength has no age limit—only the limits we place on ourselves.

No matter your age, career, or how many times you’ve started over, lifting weights is the game-changer you’ve been looking for.

My clients? They’re busy professionals, moms, and women in their 30s, 40s, 50s, and beyond—lifting heavy, building strength, and proving that strong is for EVERYONE.

Why strength training?
- Boosts metabolism & long-term fat loss
- Prevents bone loss & supports joint health
- Builds confidence inside & outside the gym
- Helps you stay independent, active & energized for life

It’s NOT too late. It’s NOT too hard. It’s NOT just for 20-year-olds. Strength belongs to YOU. Tag a friend who needs to hear this!

#StrengthHasNoAgeLimit #WomenWhoLift #Over40Fitness #StrengthTrainingForWomen #MuscleMatters #LiftHeavy #FitAtAnyAge #AgingStrong #StrongNotSkinny"

Strength has no age limit—only the limits we place on ourselves.

No matter your age, career, or how many times you’ve started over, lifting weights is the game-changer you’ve been looking for.

My clients? They’re busy professionals, moms, and women in their 30s, 40s, 50s, and beyond—lifting heavy, building strength, and proving that strong is for EVERYONE.

Why strength training?
- Boosts metabolism & long-term fat loss
- Prevents bone loss & supports joint health
- Builds confidence inside & outside the gym
- Helps you stay independent, active & energized for life

It’s NOT too late. It’s NOT too hard. It’s NOT just for 20-year-olds. Strength belongs to YOU. Tag a friend who needs to hear this!

#StrengthHasNoAgeLimit #WomenWhoLift #Over40Fitness #StrengthTrainingForWomen #MuscleMatters #LiftHeavy #FitAtAnyAge #AgingStrong #StrongNotSkinny"

Think working out every day gets you better results? Think again!

More isn’t always better—REST is where the magic happens!

When you skip rest days, you risk burnout, injuries, and stalled progress. Your muscles repair, grow, and get stronger when you give them time to recover!

Signs you NEED a rest day:
- Sore muscles that won’t go away
- Constant fatigue & low energy
- Struggling to lift what used to feel easy

Rest smarter, train harder, see better results! Who’s guilty of skipping rest days?

Struggling with recovery? Let’s build a strong, sculpted body together with my Strong, Slim & Sculpt Method! DM me ‘REST’ to learn how!

#RestDay #MuscleRecovery #WomenWhoLift #StrengthTraining #TrainSmart #RecoveryMatters #FitnessForWomen #StrongNotSkinny #GymLife"

Think working out every day gets you better results? Think again!

More isn’t always better—REST is where the magic happens!

When you skip rest days, you risk burnout, injuries, and stalled progress. Your muscles repair, grow, and get stronger when you give them time to recover!

Signs you NEED a rest day:
- Sore muscles that won’t go away
- Constant fatigue & low energy
- Struggling to lift what used to feel easy

Rest smarter, train harder, see better results! Who’s guilty of skipping rest days?

Struggling with recovery? Let’s build a strong, sculpted body together with my Strong, Slim & Sculpt Method! DM me ‘REST’ to learn how!

#RestDay #MuscleRecovery #WomenWhoLift #StrengthTraining #TrainSmart #RecoveryMatters #FitnessForWomen #StrongNotSkinny #GymLife"

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