Coachedbycharlotte

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

05/09/2026

Iv been waiting for this moment my entire life 😎

04/09/2026

Ladies, last time I checked our bodies arent robots!

At some point, “getting toned” started looking a lot like trying to stop our bodies from behaving like bodies.

We want cortisol low.
Hunger suppressed.
Blood glucose flat.
Inflammation gone.
Heart rate controlled.
Scale weight predictable.
Fatigue eliminated.

But these things aren’t inherently signs that something is wrong or the things that are stopping you from achieving your dream body.

Your body is supposed to respond to what you ask of it.

Cortisol should rise when appropriate.
Blood glucose should rise after eating.
Heart rate should increase when you train.
Inflammation plays a role in repair and adaptation.
Hunger can increase when your body needs more energy.

It is all normal physiology that your body needs to do.

And yes, medications that suppress appetite can be incredibly valuable when medically indicated. The issue isn’t the existence of the medication it’s the broader idea that hunger itself is something we should always be trying to eliminate.

I think we need to stop automatically asking:

“How do I get rid of this signal?”

And start asking:

“Why is my body giving me this signal?”

Because health isn’t a body that never responds.

It’s a body capable of responding appropriately, recovering and adapting.

Your biology isn’t something you need to constantly outsmart.

Sometimes you need to actually listen to it.

You want to build muscle but you’re also terrified of gaining weight.So you train consistently, prioritise protein and t...
03/09/2026

You want to build muscle but you’re also terrified of gaining weight.

So you train consistently, prioritise protein and tell yourself you’re doing everything right… while still trying to survive on as little food as possible.

And that’s where so many women become stuck.

Building muscle doesn’t mean you need to “bulk” aggressively or eat everything in sight. But remaining in a calorie deficit or constantly dipping in and out of one isn’t creating the ideal environment for muscle growth either.

Your body needs:

🏋🏼‍♀️ Resistance training that progressively challenges you
⚡ Enough total energy to support training and recovery
🥩 Adequate protein spread throughout the day
🍞 Carbohydrates to fuel high-quality sessions
😴 Consistent sleep and recovery
⏳ Enough patience to allow your body to adapt

Protein is important, but protein alone doesn’t build muscle.

If your training isn’t challenging enough, your overall intake is too low or you’re constantly changing direction because the scale moves slightly, your results will remain limited.

And yes, the scale may increase during a muscle-building phase but that doesn’t mean every gram gained is body fat. More carbohydrates, increased muscle glycogen, water, food volume and eventually new muscle tissue can all influence scale weight.

This is why progress needs to be measured through more than the number staring back at you.

Look at your strength.
Your performance.
Your measurements.
Your photos.
How your clothes fit.
And what your body is becoming capable of doing.

Muscle is built over months and years not in a few weeks.

You don’t need to gain an unnecessary amount of body fat to build it. But you do need to stop expecting your body to grow while you’re constantly trying to make it smaller.

If you’re ready to build a stronger, more athletic body without another extreme dieting phase, send me a message about body recomposition coaching.

02/09/2026

Unpopular opinion: not every fast-food meal needs to be turned into a “macro-friendly fat-loss hack.”

Yes, you can include Macca’s, KFC or Hungry Jack’s in your diet.

But if someone is eating these foods constantly, struggling with hunger, lacking energy and barely eating fruit, vegetables or fibre, another “high-protein order” probably isn’t the coaching breakthrough they need.

There’s a difference between food flexibility and constantly finding ways to avoid changing the habits that are keeping you stuck.

Good coaching shouldn’t demonise fast food but it also shouldn’t pretend that calories and protein are the only things that matter.

Sometimes, improving your health means changing some of the ways you currently eat and that’s okay.

01/09/2026

It’s like days of our lives over here! 🙃

We steam roll on into December for now, but in true Charlotte style it’s going to be a suprise which way it goes. 😂

I could pull out, and do it now and get it over and done with, I kinda know that is the better option, but if there is one thing I hate it’s the what ifs off pulling out of something early, I just can’t bring myself to do that yet. 🥹

So we press on, modified, but doing what I can given the circumstances. Because there is always something we can do.

Training might not be how I like to do it, doing the things that I want to do, but interested to see how I can build up my aerobic capacity regardless.

I’m lucky I have a solid base of strength training which I know will save me now since I can’t train as heavy as I would like to, and I know that it will save me also on the otherside when I am recovering.

I really wanted this to be my year after last years events, but it’s not going to be and that’s okay, it is what it is. So next year will be my year…. After surgery. 😂🙃

29/08/2026

Girls who run or do high intensity sports can sometimes feel “puffier” rather then leaner, even while getting fitter and stronger.

It doesn’t automatically mean they’ve gained body fat.

Stress shows up as water retention and inflammation, and physical activity is a stress.

Running, Hyrox and other high intensity training create muscle damage, the body temporarily has to hold fluid around the trained tissue while repairing it.

Quite often we see with female athletes recovery isn’t meeting the demand of the training. Poor sleep, back to back training sessions at high intensity and inadequate easy days can leave to body feeling persistently inflamed especially paired with under eating.

Sometimes adding in carbohydrates around your training reduces puffiness. Your body ain’t broken it’s just under supported.

Body fat doesn’t dramatically appear overnight, if weight, measurements, or appearance change quickly across a few days it is far more likely to be water, glycogen, inflammation, digestion or menstrual cycle fluctuations, and your nutrition not meeting the demands of your training session.

If you train for 5ks, 10ks, half marathons, full marathons, triathlons, Hyrox, netball or football, you need to full lik...
29/08/2026

If you train for 5ks, 10ks, half marathons, full marathons, triathlons, Hyrox, netball or football, you need to full like an athlete.

Sports nutrition is not the same as everyday nutrition.
To get the most out of your race, game, or training for your chosen discipline timing, content and meeting the demands of that discipline.

I still have the same conversations!!!Trends change, and social media has found creative ways to suck you into a lot of ...
27/08/2026

I still have the same conversations!!!

Trends change, and social media has found creative ways to suck you into a lot of weird s**t that really doesn’t work.

The fundamentals have never changed.

So I’ll be over here on this side of the internet kindly, and respectfully knocking some sense into you.

Its health and fitness, it’s not the Wild Wild West.

Three clients came to me with three completely different problems.One thought she needed to train harder.One thought she...
26/08/2026

Three clients came to me with three completely different problems.

One thought she needed to train harder.
One thought she needed more discipline around food.
One thought an imperfect week meant she had failed.

None of them needed to be told to simply try harder.

They needed someone to look at what was actually happening, understand why they were struggling and adjust the plan accordingly.

This is why personalised coaching is so much more than receiving calories and a training program.

Your plan should account for your goals, your training demands, your recovery, your relationship with food and the reality of what is happening in your life.

Because if generic advice and “just be more disciplined” were enough, you probably would have solved it already.

If you’re ready for coaching that adapts to you instead of expecting your entire life to revolve around the plan, you can apply for 1:1 coaching through the link in my bio. 🖤

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Launceston, TAS

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Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 3pm

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