What I’ve learned as an ex-athlete/PT about building muscle in midlife, what I focus on with my clients each wk:🔹Progressive overload (not staying with 2kg db.’s)🔹Proper recovery (more isn’t always better)🔹Fueling your body-yes, carbs are essential with lots of protein too.

Busy parents, you’re short on time, but that doesn’t mean you can’t achieve your goals. My fitness & coaching app is designed to make health & fitness simple, manageable, effective, no matter how busy life gets. Start now, by summer, you’ll feel stronger, leaner, & more confident

5 simple habits to kickstart your journey to a healthier 🥑, happier 😄you: .1.⁠ ⁠Drinking more water🚰.2.⁠ ⁠Moving your body daily🏃‍♀️.3.⁠ ⁠Practicing Gratitude 🙏🏻 .4.⁠ ⁠Getting enough sleep💤.5.⁠ ⁠Taking time for self-care 💆 .Read more on my instagram @amyjoywilliams

🌟 Finding time for yourself this weekend is essential for your overall well-being! Amidst the hustle and bustle of family life, it's crucial to prioritize self-care and carve out moments for YOU.

What keeps you focused? .For me it’s seeing how I have progressed. Looking back at last year’s training diary to see how much more I’m lifting, or how many more reps I can do. ⚡️Be consistent. ⚡️Be disciplined. ⚡️Be focused. Let your progress be your motivation 👊🏻.

Get stronger, leaner, drop fat %, get more confident, become more positive and have more energy, feel GREAT in 2024. Want my help? I have spaces available for my online 1:1 training programs and nutrition plans. Click link in my bio, fill out a quick form, & let’s chatter 👊🏻.

'Tis the season to stay fit & festive!’🎄Grab those dumbbells, and dive into this full-body workout. Aim for 10reps per exercise , 1min off, 4 rounds 👊🏻. Let's support each other in staying active & healthy this holiday season. For my help & guidance click the link in my bio.

Break free from the barriers holding you back! As a PT I've heard every excuse– too busy, too tired, kids, busy work etc. The only limits that exist are the ones in your mind. It's time to prioritize your health, fitness, & wellness. No more 'I can't' – replace it with 'I will.'

3 tips to make to make habits stick: 1️⃣Start Small & Build Gradually: Begin with manageable changes to avoid overwhelming yourself. 2️⃣Set Specific, Measurable Goals: Clearly define your goals & make them measurable. 3️⃣Routine:Schedule your workouts each day to create a habit loop

Some days, it’s not about building muscle, it’s rolling out your mat and.taking time to yourself. A small window of peace & calmness. What did you do today for yourself? Something that grounded you? Made you feel good?

Try this home, hotel room, no equipment workout over the weekend. Find a space on the carpet, and away you go…. ➡️30sec work, 10 sec rest. Aim for 3-5 rounds. 🔹Lateral lunge.🔹Skaters.🔹Bum kicks.🔹Pop squats.🔹Russian twist.Want online coaching? Click 🔗 in bio.

WHOLE BODY home BAND workout routine. A lot of my clients ask me to plan quick & simple workouts they can do at home with just bands. So I thought I’d share a few examples of exercises you can do to create a fab little session. Want you own workout plans? Tap link in my bio.

Todays uncomfortableness & pain is tomorrow’s power & strength 👊🏻. I did 40 secs on, 20sec rest x4 rounds. Hard truth - building strength & muscle takes many years of crazy hard work. Not only does it take years, but it requires you to actually show up, & to work super hard too!

Not having enough ⏰ is one of the common reasons I get given for people not being able to reach their fitness goals. 10 mins of exercise can still have benefits for you mentally & physically. It doesn’t have to be a huge gym session - fit in sessions that suit your lifestyle.

Busy crazy mum life? It’s easy to put yourself last when life gets busy & things become stressful. It’s perfectly okay, to prioritise your needs, especially when you’re juggling children, work & family. Try this little mobility routine . Takes 5min I ALWAYS feel better after 😘

Here’s a QUICK simple UPPER BODY, no equipment workout. Do anywhere with just your body 👊🏻. Perfect for if you’re travelling, have a night away in a hotel or can’t make it to the gym. 4-5 rounds, 20-30sec per exercise. Tap link in bio to train with me more. #simpleworkout

Hello October! 🍂 Time to turn a new leaf & set the stage for growth & consistency. Make this month about forging new habits & committing to your training journey. Lace up the trainers, hit the gym, go for walks & start to prioritise your health. Click the link in my bio & start.

Little flashback to a purr-fect ab and core workout with my feline sidekick, Captain! 🐾. Still miss him everyday 🩷. Little fast blast to try this wkend. 4-5 rounds - 1min rest between rounds. Want a fitness program & nutrition program designed just for you? Click link in bio.

3 tips to kickstart your fitness: 1.Set Clear Goals: Define your fitness goals clearly this will help you stay motivated & focused. 2.Start Slow & Build Consistency: Avoid diving into an intense workout regimen right away.3.Prioritise Nutrition Exercise & diet go hand in hand.