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Health - Mindset - Life

Fitness Equiptment

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  • Merach Exercise Bike Review: The Best Budget Exercise Bike for Home?

    Follow Along

    @emmacolseynicholls

    emmacolseynicholls

    This might not be the popular message… but it’ This might not be the popular message… but it’s the truth.

Training is incredibly important. It helps us build strength, maintain muscle, improve mobility, support our metabolism and stay capable for all the things we want to do in life.

But if your goal is fat loss or changing the way your body looks, you cannot out-train your diet.

One of the biggest things being on Mounjaro has reminded me of is that I wasn’t necessarily eating the wrong foods… I was simply eating too much.

A few too many snacks.
Portions that were a little too big.
A glass of wine that became two.

Nothing extreme. Just enough to keep me from maintaining a leaner body composition.

Since starting my GLP-1 journey I’ve naturally reduced my portion sizes, stopped mindless snacking and cut back on alcohol. The result? The weight is finally moving.

Not because I’m training harder.
Not because I’ve found a magic solution.
But because my calorie intake is finally matching what my body actually needs.

Keep lifting weights.
Keep moving your body.
Keep working on your fitness.

But don’t underestimate the impact of nutrition.

You build the body with training. You reveal it with nutrition.

Have you ever realised that your portions were bigger than you thought they were? Let me know below 👇

#MounjaroJourney #WeightLossJourney #WomenOver40 #FatLossForWomen #StrengthTraining
    We naturally stop doing explosive movements as we We naturally stop doing explosive movements as we get older.
Jumping. Sprinting. Moving quickly. Reacting fast.

But that’s actually one of the reasons we start to feel older physically.

One of the first things to decline in midlife is power… and that’s not just about sport or performance. It affects balance, reactions, mobility, strength and even confidence in your body.

This is why I think some form of power training is so important for women over 40.

And honestly… it doesn’t need to be extreme 😅

It can be:
✔️ Kettlebell swings
✔️ Fast step ups
✔️ Light jumps or hops
✔️ Simply moving a weight with speed & intent

Build up towards doing drop jumps as per the video. 

Because the goal isn’t just to stay “fit”.
It’s to stay capable.

Strong. Mobile. Reactive. Independent 💪

#womensfitnessover40 #strongover40 #midlifefitness #functionalfitness #trainforlife
    Mounjaro weight loss month by month. Month 4 resul Mounjaro weight loss month by month. Month 4 results. 

One of the biggest things I wanted to focus on during this journey wasn’t just losing weight… it was maintaining muscle, keeping my strength, improving my energy and actually feeling GOOD in my body again.

This has never been about becoming the smallest version of myself.

It’s been about
Improving my metabolic health
Reducing food noise
Supporting my PCOS & insulin resistance
Maintaining muscle through strength training
Feeling more confident and comfortable in my body again

Slow and sustainable has always been the goal for me and honestly I’m so glad I documented the process because sometimes you don’t realise how much has changed until you look back.

I’m still training hard.Still prioritising protein.Still focusing on healthy habits.

This definitely hasn’t been “the easy way out”… but I do finally feel more in control around food and far more like myself again ❤️

#mounjaroweightlossmonthbymonth #mounjarojourney #glp1journey #weightlossjourney #womenover40
    One thing I see a LOT… women underestimsting wha One thing I see a LOT… women underestimsting what they could really lift

But that “this is getting hard now” feeling?
That’s usually where the magic actually starts happening.

If you finish a set feeling like you could easily knock out another 3-4 reps… chances are the weight is too light to really challenge you.

The last 1-2 reps should feel HARD.
Sometimes messy.
Sometimes accompanied by a little face scrunch or grunt 😂

It means you’re finally tapping into an intensity level that your body actually needs to get stronger.

And honestly? Most women are far stronger than they give themselves credit for.

You don’t need to destroy yourself every workout… but you do need to stop playing it safe all the time.

Try this in your next workout 

#fitness #fitnesstips #fitnessover40
    A big part of your fitness journey will be about s A big part of your fitness journey will be about showing up and doing the same things over and over and over again. 

It’s often not sexy, it often will take way longer than you want it to. 

Fitness is for life, not just for summer. 

So strap in and keep showing up

#fitness #fitnessmotivaton #fitnessover40
    Fabletics Review 2026, is Fabletics still worth it Fabletics Review 2026, is Fabletics still worth it? I tried out their new spring collection to see if Fabletics are still my favourite workout clothes. I’ll link where I can or comment ‘fab’ and I’ll send u the link direct. 

#fabletics #activewear #Activewearforwomen #workoutclothes
    Chocolate, cheese and the Swiss 🇨🇭 mountains Chocolate, cheese and the Swiss 🇨🇭 mountains 😍
    Looking for the best home exercise bike for under Looking for the best home exercise bike for under £200. So giving this bike from Merach and little test out and I’ll be doing a full review once iv given it a proper go. But so far, for the price I think it’s actually pretty good at this price point. 

What home cycling apps do I need to test our first??

#homeworkouts #spinning #indoorcycling
    Pliability is another app I keep seeing all over m Pliability is another app I keep seeing all over my ads. So of course I tested it out so that you don’t have to

Iv done a full pliability app review to give you my honest and unsponsored thoughts. If you want the deep dive I’ll link it where I can. Or comment ‘stretch’ and I’ll send you a dm with the link 

#fitness #mobilitytraining #FlexibilityTraining #StretchingChallenge
    Consistent beats extreme every time. Success is in Consistent beats extreme every time. Success is inevitable if u don’t give up

#fitness #fitnessmotivation #fitnessover40
    When was the last time you jumped? Not for a work When was the last time you jumped?

Not for a workout… just naturally.

Because here’s the thing,
we don’t stop jumping because we get older…
we get older because we stop doing things like this.

Power is one of the first things to decline as we age.

And it’s not just about performance… it’s about staying strong, mobile and independent.

As we get older we naturally see:
• Loss of fast-twitch muscle fibres (the ones responsible for power)
• Reduced bone density when there’s no impact
• A drop in reactive strength (your ability to catch yourself, change direction, stay agile)
• An increased risk of falls — and with that, loss of independence

Jumping trains what most workouts miss:
✔️ Power
✔️ Bone strength
✔️ Coordination & reaction speed
✔️ Pliability and elasticity

This isn’t about jumping higher…
it’s about staying capable.

Start small. Stay consistent. Stay powerful.

#womensfitnessover40 #strongover40 #bonehealth #functionalfitness #trainforlife
    One thing I’m seeing more and more… Women los One thing I’m seeing more and more…

Women losing weight — but noticing hair thinning.

And as a coach, this is where we need to zoom out 👇

This isn’t about the medication.

It’s about under-fuelling the body.

Hair health is one of the first things to suffer when:
– Calories are too low
– Protein is too low
– Nutrients are missing

You don’t need to panic… but you DO need to address it.

Fat loss should never come at the expense of your health.

#mounjarojourney #weightlossforwomen #over40fitness #hairlosswomen #fatlossjourney #glp1journey #midlifefitness
    What a privilege it is to be able to move your bod What a privilege it is to be able to move your body and workout. 

Move to feel good 

#fitness #fitnessmotivation #fitnessover40
    You don’t need to train every day or follow comp You don’t need to train every day or follow complicated programs.

You need a structure that works with your body, especially over 40.

Here’s a solid weekly plan to build from 👇

- 3 x strength sessions (this is your foundation) = build muscle, support metabolism, shape your body

- 1 x HIIT or SIT session = short, intense, time-efficient cardio

- Daily movement = aim for 10k+ steps to keep energy expenditure high without burnout

That’s it.

Because fat loss isn’t about doing more… it’s about doing the right things consistently.

Strength training is what stops that “smaller but softer” look
Steps keep things sustainable
And a little intensity goes a long way

Save this as your baseline and build from here. Follow for more female fat loss tips and let me know if u have questions. 

#womenover40 #femaleweightloss #strengthtrainingforwomen #fatlossover40 #workoutplan
    You don’t just wake up one day feeling “old” You don’t just wake up one day feeling “old”…

It’s a slow loss of muscle over time.

And with it?
A slower metabolism, less strength, less resilience.

That’s why fat loss after 40 shouldn’t just be about getting smaller.

It should be about holding onto (and building) muscle so you stay strong, capable, and confident for years to come.

You don’t need fancy workouts.

You need:
✔️ 2–3 strength sessions a week
✔️ Enough intensity to challenge those last reps
✔️ A structured plan with progressive overload

Because random workouts = random results.

Strong is the goal. Always.

#womensfitnessover40 #midlifefitness #strengthtrainingforwomen #fatlossover40 #buildmuscleburnfat #metabolismboost #fitover40 #strongnotskinny #perimenopausefitness #progressiveoverload
    Feel like I’m a little late to the party on this Feel like I’m a little late to the party on this women’s activewear brand @oysho 

Have you tried their activewear? Let me know your thoughts. I’ll definitely be going back for more

#activewear #gymclothing #workoutfits #workoutclothes
    If you want to look and feel different this summer If you want to look and feel different this summer…
you can’t keep training at the same intensity 👀

This is sprint interval training — and it’s one of the most effective ways to:

✔️ Increase fitness fast
✔️ Support fat loss
✔️ Build power (something we really need more of in our 40s+)
✔️ Get more results in less time

It’s not about doing more…
it’s about doing it better.

Short bursts. High effort. Proper recovery. Repeat.

This is your reminder to stop playing it safe in your workouts.

Because the magic?
It’s just outside your comfort zone.

Save this for your next session 🔥

#midlifefitness #womensfitnessover40 #fatlosstips #hiitworkout #strongover40
    If you’re doing the same workouts week after wee If you’re doing the same workouts week after week… your body will eventually stop responding.

Progressive overload isn’t just about lifting heavier — it’s also about changing the stimulus.

In this workout I’m using a tri-set ascending agonist protocol.
Three exercises for the same muscle group, back-to-back, increasing reps with minimal rest.

Why?

Because increasing training volume and time under tension is one of the most effective ways to stimulate hypertrophy and muscle growth — especially for women in midlife.

This is the kind of programming that keeps your body adapting… instead of plateauing.

If you want me to break down the full program I’m using, comment GROW and I’ll send you the details 👇

#womensfitnessover40
#strengthtrainingforwomen
#hypertrophytraining
#progressiveoverload
#midlifefitness
#buildmuscle
#homeworkoutideas
#fitnesseducation
#fitover40
#strongwomenover40
    How much weight i lost in 8 weeks on mounjaro. Its How much weight i lost in 8 weeks on mounjaro. Its a process and the goal has always been to do it slow and steady and also in line with what natrual weight loss would look like. 

8 weeks = 14lb

#weightlossjourneyuk #weightloss #glp1 #mounjaro #mounjarouk
    We are beyond proud of the boys. All their hard wo We are beyond proud of the boys. All their hard work is paying off. Official 3 x British champs. 

Thanks also to everyone who supports us along the way.

@nideckersnowboards 
@thesnowboardasylum 
@horsefeathers.eu
@dragoneurope 
@realsnowboarding 
@whyaintyou 
@elevation.indoor 
@freestyle_school_74 

📸 @craigrobinson_photo
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