Coachedbycharlotte

Coachedbycharlotte Strength & Performance Coaching | HYROX athlete 🏋️‍♀️
Women's Health & Wellness Optimisation Coaching 🍃

Why your calorie target might be higher then what the internet says? One of the most common questions I get is:“Why are ...
11/06/2026

Why your calorie target might be higher then what the internet says?

One of the most common questions I get is:

“Why are your calorie recommendations so much higher than what MyFitnessPal or an online calculator gives me?”

The answer is pretty simple, most calorie calculators aren’t built for active women.

Many online calculators use equations that estimate calorie needs based on body weight, age, height, and s*x. While that’s a good starting point, they often miss one important factor, your lean muscle mass.

Muscle is metabolically active tissue. The more lean mass you have, the more energy your body requires just to function, recover, and adapt to training.

This is why two women who weigh exactly the same can have completely different calorie requirements.

When calorie targets are set too low for too long, the body adapts:

• Recovery slows down
• Performance plateaus
• Energy levels drop
• Hunger increases
• Building muscle becomes harder
• Fat loss often stalls

Instead of relying solely on generic calculators, I prefer methods that consider lean body mass and activity demands to get a more realistic starting point.

Because the goal isn’t to eat as little as possible.

The goal is to fuel your body well enough to perform, recover, build strength, and actually get the results you’re working for.

Want to see what your calorie needs might actually look like?

Comment “FUEL” and I’ll send you the calculator I recommend.

OR

Comment “CALORIES” and I’ll calculate an estimate for you and send it through.

Because chances are, you’re not eating too much...

You’re probably eating less than your body actually needs especially if your active 💭

“I just can’t eat anymore meat”, is something I hear so often when it comes to people struggling to hit their protein ta...
02/06/2026

“I just can’t eat anymore meat”, is something I hear so often when it comes to people struggling to hit their protein targets.

Protein doesn’t have to come from another chicken breast. Sometimes it’s just about choosing a slightly different version of the foods you already enjoy.

But one of the easiest ways to increase your daily protein intake isn’t by overhauling your diet, it’s by making simple swaps within the meals you’re already eating.

For example:

✔️ Greek yoghurt instead of sour cream
✔️ Red lentil pasta instead of regular pasta
✔️ Quinoa instead of white rice
✔️ High-protein desserts instead of standard options

The goal isn’t perfection. It’s finding easy wins that help you hit your protein target without feeling like you’re on a diet.

These small changes can improve:
✨ Satiety (keeping you fuller for longer)
✨ Recovery from training
✨ Muscle retention during fat loss
✨ Overall meal quality

Of your doing a midweek top up today make sure you pick up some of these staples to add to your meals.

Which swap are you trying first? 👇

02/06/2026

That’s me, iv never ran a full marathon. 🙃

It’s easy to forget how far you’ve come when you’re surrounded by people doing more, and when all those people seem to be on Instagram. 🤔

But the truth is, most people aren’t training for HYROX. Most people aren’t running 5km before sunrise. Most people aren’t showing up when they’re tired, busy, sick, stressed, or carrying a toddler to the pram to do a 10k run.

It’s just the fitness industry has convinced people that average isn’t good enough and everyone is doing more then you.

Progress isn’t measured against the best person on Instagram. It’s measured against the person you used to be.

It might come as a suprise but I don’t like running, I’m learning too, but the reason why I do it is because I like the pursuit that comes along with practicing something over and over to get better at it, just so happens that’s running at the moment.

So next time when you say you can’t do something:

A 35-minute 5km is still a runner.
A 1:30 HYROX is still an athlete.
Training 1-2 times per week is still better than not training at all.

Stop comparing yourself to elite athletes, influencers, and highlight reels.

Compare yourself to who you were 6 months ago, then 12 months ago.

You don’t need to be the fastest, strongest, leanest or fittest person in the room to be doing incredibly well.

You just need to get started, and keep going.

On Sundays we were pink socks and fancy ribbons, well the boys didn’t but did 😂So not only does have big pbs in Hyrox ...
01/06/2026

On Sundays we were pink socks and fancy ribbons, well the boys didn’t but did 😂

So not only does have big pbs in Hyrox turns out she does in 1/2 marathons too, and by 41 minutes, who does that? 😂

We didn’t do much Mara prep leading into it and to be honest she only decided to do it this week while being in a deficit for the last 4 weeks, and she smashed it.

Graces training pretty much sets her up for saying yes to anything even when it’s at the last minute, that’s the beauty of hybrid training.

While had a dream to come back to this year running with a pram after seeing another dad do it last year. 😂 and what a run. If you haven’t had the “opportunity” to run with a pram it’s next level let me tell you, especially in the wind!!

For someone that “isn’t a runner” he sure is now a runner. 😂

A special shoutout for some of the other north east crew that also ran, and another client that made the decision to not run due to personal circumstances (you know who you are) your training block has produced some insane times, and HR averages, which is something to be so proud, and I’m excited about our next pivot, your going to be speedy AF.

And for me, well I made the adult decision not run, and my cheering abilities certainly were not on either, but onwards and upwards, the next one is planned already and ill be back.

Because as says “gotta get them all”
Medals that is, not Pokémon 😂

26/05/2026

Girls who run and lift can’t eat like everyone else.

Your asking Joey body to recover from strength training, adapt to running, build muscle, maintain energy, and still perform for you every single day.

That requires, fuel and a lot more then you think.

A lot of women are still trying to train while eating like they are trying to shrink themselves. Then they wonder why their runs feel harder, their lifts stop progressing, their recovery is poor and they keep getting sick all the time.

Hybrid training creates a different demand on the body. You need enough food to support performance, recovery, muscle retention and hormone health.

That mean as carbohydrates around training, adequate protein across the day and enough overall energy into to actually adapt to your training instead of just surviving.

And I’m not just talking about “athletes”.

If you want to run stronger, lift better, recover faster and actually feel “athletic” again you need to start fuelling for the demands of your training.

HYROX MELBOURNE TEAM PREP IS HERE. 🔥This isn’t just another training program.It’s a 27-week coached team experience desi...
25/05/2026

HYROX MELBOURNE TEAM PREP IS HERE. 🔥

This isn’t just another training program.

It’s a 27-week coached team experience designed for the person wanting to feel athletic, capable and prepared walking into HYROX Melbourne this December.

Why 27 weeks?
Because HYROX isn’t something you cram for in 8 weeks.

The goal isn’t to just survive race day.
The goal is to actually become a stronger, fitter and more capable athlete by the time you get there.

27 weeks gives you enough time to:
🏃‍♀️ build your running properly
🏋️ develop strength without burning out
🔥 improve your engine gradually
🍎 fuel performance correctly
🛠 reduce injury risk
📈 peak at the right time instead of feeling exhausted before race day

Whether it’s your first HYROX, you’re returning for another race, or you simply want to train with more purpose this prep is built to develop real performance over time.

This prep is designed differently.

We build foundations first.
Then capacity.
Then race-specific performance.
Then peak properly for December.

Including:

🏃‍♀️ Structured HYROX programming
🍎 Nutrition guidance + race fuel education
💥 Strength + conditioning development
🤝 Team environment + accountability
📈 Progressive performance-focused coaching
🏁 Race week strategy + support

Wanted to be and feel like part of a team? This is it.

There will be two levels available depending on the type of support you need:

⚡️ ESSENTIALS
For the person wanting structure, programming, community and race prep support.

🔥 PERFORMANCE
For the athlete wanting full coaching support with personalised nutrition and a higher level of accountability.

This is a once-per-year intake and spots will be limited. I don’t do this for every Hyrox.

HYROX Melbourne 2026.
We start building now 👊

Link is in the bio now so get your spot asap as the team is capped at 10 💌

Most people don’t actually need a more complicated program, they need to start executing the fundamentals properly. Your...
21/05/2026

Most people don’t actually need a more complicated program, they need to start executing the fundamentals properly. Your training week might be working against you more than it’s helping you, Unless it’s for specific reasons.

A lot of people also think they’re training hard enough, but if your last few reps look exactly the same as your first, you’re probably not creating enough stimulus for your body to adapt and change.

At the same time, you cannot expect your body to perform, recover, build muscle, or get stronger if you’re constantly under fuelling yourself. An energy drink before training is not the same as properly fuelling your sessions, and low energy availability absolutely affects performance, recovery, strength, and progress.

On top of that, treating every strength session like a fast-paced circuit with almost no rest between sets usually just turns your session into cardio. Longer rest periods are often what allow you to actually push intensity and lift properly.

And respectfully, simply “doing” an exercise is not the same as executing it well enough to create the intended stimulus. Technique matters. Intent matters. Effort matters.

The basics are boring.
But the basics are usually the reason people finally start progressing again.

Save this if you needed the reminder. 📝

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