TQ Health, Fitness and Well-being

04/09/2026

This is a guide to help you get started. You may feel that you’re capable of working out more than what’s recommended—and that’s brilliant! 💪

Or, you may simply be looking for a little guidance on where to begin.

Remember, fitness is not a one-size-fits-all approach. Everyone has different goals, abilities, lifestyles, and starting points.

That’s why having a PT or online coach who can tailor your training specifically to you can be so beneficial—helping you build confidence, stay on track, and work towards your goals safely and effectively. 🖤💪

02/09/2026

"Tanya has been a great instruction to the gym and personal well being. What was quite daunting is less so and the tailored golf programme is great for keeping strength and suppleness where it matters."

Gordon has not onky made great progress in the gym but within his golf. Get intouch if you want to improve your drive. ⛳️💪🖤

24/08/2026

Small changes to your weekly routine can have a big impact on your long-term health and wellbeing 💪🦴

As we age, we naturally lose muscle and bone strength — but staying active can help slow this decline.

🏋️ Strength training
🚶 Regular walking
🥗 Good nutrition and enough protein
☀️ Vitamin D and calcium
😴 Quality sleep

You don’t need to change everything at once.
Small, consistent steps each week can support a stronger, healthier life for longer. 💪🖤

18/08/2026

🔥 6 WEEK FIT & STRONG 💪
Have the summer holidays seen a decline in your health and fitness? ☀️🍦🍹
Are you ready to feel fit, strong and confident again?
My 6 Week Fit & Strong Online Coaching Programme for your health and fitness is designed to help you get back on track with the support, guidance and accountability you need. ❤️
✨ What’s included:
📞 Introductory call/chat
✅ Weekly check-ins
💬 Constant support via WhatsApp
🏋️‍♀️ Personalised workouts
🥗 Nutrition guidance
🍽️ Healthy, easy-to-follow recipes
📖 Health & fitness knowledge booklet
All the support you need to make positive changes and build healthy habits that last.
💷 6 weeks of online health and fitness coaching — just £150!
Ready to feel fit, strong and back in control? 💪
📩 Message me today to get started!

13/08/2026

28/07/2026

💪 30-Minute Dumbbell Holiday Workout 🌞

Short on time? All you need is a pair of dumbbells—something you'll find in almost any hotel or commercial gym.

This quick full-body workout is perfect for staying active while you're away over the holidays.

🏋️ Exercises:
♡ Curl & Press – Targets your biceps and shoulders
♡ Squats – Works your legs and glutes
♡ Overhead Triceps Extensions – Strengthens your triceps
♡ Reverse Lunges – Targets your quads and glutes
♡ Romanian Deadlift (RDL) + Row – Works your hamstrings, glutes, and back
♡ Lying Dumbbell Press – Targets your chest
♡ Dead Bug – Strengthens your core and abdominals

Complete 3 rounds, performing 10 reps of each exercise (10 reps per leg for lunges), resting 60–90 seconds between rounds.

No excuses this holiday—30 minutes is all it takes to keep moving! 💥

18/07/2026

16/07/2026

Strong legs. Strong mind.

Building and maintaining leg strength isn't just about mobility—it's linked to healthier cognitive aging. Stronger muscles support better balance, independence, and may help preserve brain health as we age.

Every squat, step, and strength session is an investment in your future self.

Train your legs. Protect your brain. 🧠💪🖤

HealthyLifestyle LegDay