Real Fitness

Real Fitness PN 1 nutrition coach, menopause Coaching specialist. helping women build healthy habits to Live their Best and STRONGEST lives 💪

"Stress is making me gain weight."This is one of the big confusing myths floating about in the fitness world - I hear it...
28/07/2026

"Stress is making me gain weight."

This is one of the big confusing myths floating about in the fitness world - I hear it all the time from new clients.

NOT DIRECTLY ITS NOT NO.

Not because stress isn't real. It absolutely is.
But because believing stress or cortisol can make you gain body fat without eating more gets in the way of people reaching their goals.

Here's the reality:

You cannot gain body fat without being in a calorie surplus. That's not an opinion - it's basic physics.

Your body cannot create fat out of thin air. The energy has to come from somewhere.

If you've gained body fat, your body has taken in more energy than it has burned. That's the only way fat can be stored.

So why do so many people gain weight when they're stressed?

Because stress changes the things that determine your energy balance.

When we're stressed, we're more likely to:

• Skip workouts because we can't face them
• Move less and stop going for walks.
• Reach for comfort food or snack more.
• Drink more alcohol.
• Sleep poorly, leaving us hungrier and less motivated the next day.

Poor sleep also affects the hormones that regulate hunger and fullness, making it much easier to overeat.

So yes, stress can absolutely be linked to weight gain - but not because cortisol magically creates body fat.

The calorie surplus still has to happen.
And that's exactly why I think this myth is so damaging.

If you believe stress alone is making you gain fat, you'll never address the real reason. Instead of looking at the behaviours that have changed, you end up blaming something that simply cannot override the laws of physics.

The good news is that once you understand what's really happening, you can do something about it.
If you're going through a stressful time, don't aim for perfection. Focus on the basics:

✔️ Eat the correct amount of calories for your goal
✔️ Keep moving, even if it's just an extra 30 minute walk each day
✔️ Prioritise protein fibre and regular meals.
✔️ Protect your sleep where you can.
✔️ Be mindful of emotional eating and drinking. ✔️ Give yourself some grace...consistency beats perfection.

Need help? Send me a DM

💧 Water, electrolytes and hydration... here's what the evidence actually says.With the hot weather, hydration is on ever...
22/07/2026

💧 Water, electrolytes and hydration... here's what the evidence actually says.

With the hot weather, hydration is on everyone's mind.

Here's what you actually need to know...

✅ Why hydration matters

Even mild dehydration can affect:
• Energy levels
• Concentration
• Mood
• Exercise performance
• Headaches • How hot you feel

You don't have to be severely dehydrated before you start noticing the effects.

💦 How much should you drink?

There isn't one magic number that suits everyone, but as a general guide:

• Women need around 2 litres of fluid per day.
• Men need around 2.5 litres of fluid per day.

On hot days, or if you're exercising and sweating more than usual, your fluid needs will increase.

Many people may find they need closer to 3-3.5 litres over the course of the day, depending on their body size, activity levels and how much they're sweating.

These are guidelines, not rules. Your individual needs will vary.

🚻 Check your P*e

One of the easiest ways to tell if you're well hydrated is to look at the colour of your urine.

✔ Pale straw colour = you're likely well hydrated. ✔ Dark yellow = you're probably becoming dehydrated and need to drink more.
✔ Completely clear all day = you may actually be drinking more than you need.

👩 Women, especially during midlife and menopause...

As we get older, our thirst signals become less reliable, meaning we don't always realise we need a drink.

If you're experiencing hot flushes or night sweats, your fluid needs may be a little higher too.

Keeping a water bottle nearby can be a simple reminder to sip regularly throughout the day rather than relying on thirst alone.

☀️ Exercising in the heat
When it's hot, your body has to work much harder to keep itself cool. Your heart rate is often higher, you'll sweat more and your workout may feel much harder than usual - even if you're doing exactly the same session.

That's completely normal, so don't be afraid to adjust your training.
On hot days:
✔ Drink before, during and after exercise.
✔ Slow the pace or reduce the weight if you need to.
✔ Take longer rest periods.
✔ Train earlier in the morning or later in the evening if possible.
✔ Wear lightweight, breathable clothing.
✔ If you're exercising for longer than 60-90 minutes, or you're sweating heavily, consider an electrolyte drink as well as water.

Most importantly, listen to your body. If you start feeling dizzy, light-headed, confused, unusually sick, develop a severe headache or stop sweating despite feeling very hot, stop exercising immediately, move somewhere cool and start rehydrating.

There's no prize for pushing through in extreme heat. Adjusting your workout to suit the conditions is the sensible thing to do and doesn't mean you're losing fitness.

🧂 Do you need electrolytes?

For most people doing a typical 30-60 minute workout, no. Water is usually enough.

Electrolytes become more useful if you're:

• Exercising for longer than 60-90 minutes.
• Training in very hot conditions and sweating heavily.
• Doing long bike rides, runs or hikes.
• Working outdoors in the heat for long periods.
• Losing lots of fluid through sickness, diarrhoea or vomiting.

Electrolytes help replace minerals lost through sweat, particularly sodium, which helps your body maintain its fluid balance.

The good news is that most people get all the electrolytes they need from a normal balanced diet, so there's no need to buy expensive electrolyte drinks for every workout.

✨ The bottom line...

Hydration doesn't have to be complicated.
Drink regularly throughout the day, adjust your intake when it's hot or you're exercising, use the colour of your urine as a simple guide, eat a balanced diet and save the electrolyte drinks for when you actually need them - not after every trip to the gym.

Lifting club has grown so much in the last few years which has just been incredible to see!!We are now very full which i...
22/06/2026

Lifting club has grown so much in the last few years which has just been incredible to see!!

We are now very full which is why we have opened up an extra session 🙌

We have a final couple of spaces available in our brand new Thursday 10:30am Lifting Club session.
This session has been designed specifically for beginners.

If you've always wanted to start strength training but felt nervous about walking into a gym, this could be the perfect place to begin....

Perfect for:

✔ Women who are completely new to lifting
✔ Anyone wanting to build confidence in the gym ✔ Those who prefer a quieter, more relaxed training environment
✔ Women who want to get stronger, move better and maintain their independence as they get older

No experience needed.
No pressure.
No intimidating atmosphere.

Just a friendly, supportive group where you'll learn proper strength training, build confidence and discover just how strong you're capable of becoming.

If your curious don't wait, drop us a message...retention in these classes is high! Once you get a spot you won't want to give it up so don't miss out!

Thursday 10:30am | Agricultural House, Newtown
If you'd like one of the remaining spaces, send us a message 💪

💪 LIFTING CLUB IS GROWING FAST!!... AND WE'RE OPENING A NEW SESSION 💪We start a brand new 8-week block of Lifting Club t...
17/06/2026

💪 LIFTING CLUB IS GROWING FAST!!... AND WE'RE OPENING A NEW SESSION 💪

We start a brand new 8-week block of Lifting Club this coming Monday, 22nd June.

More women than ever are joining us in the gym, getting stronger, building confidence and discovering what they're capable of. It's AWESOME to see.

Across ALL of our current groups, we now only have:

🔸 Monday 5:45pm – 1 space
🔸 Saturday 9:30am – 1 space

That's it.

❗️HOWEVER! Due to demand, we're opening a BRAND NEW Thursday 10:30am Lifting Club 🙌

So if you've been thinking about getting started, this is the perfect session.

✨ Mid-morning
✨ Nice quiet gym environment
✨ Smaller group
✨ Beginner friendly
✨ Full coaching and support

You don't need to be fit yet.
You don't need gym experience.
You don't need to know what you're doing.

That's our job :)

Lifting Club is small group personal training designed to help you build strength, confidence and fitness in a supportive, no-ego environment.

In 8 weeks you can expect:

✅ To feel stronger and more capable
✅ Better muscle tone and strength
✅ More energy day to day
✅ Greater confidence in the gym
✅ To learn how to lift safely and effectively
✅ To stop guessing and start progressing

📍 Empire Martial Arts, Newtown
💰 £130 for 8 weeks

Available spaces:
🔸 Monday 5:45pm – 1 more space has just become available
🔸 Thursday 10:30am (NEW GROUP) – 2 spaces!
🔸 Saturday 9:30am – 1 space!

Everything else is currently FULL.

Whether you join our new Thursday session or grab one of the last remaining spaces in our existing groups, you'll be joining a fantastic community of welcoming, supportive women who genuinely want to see each other succeed.

No egos. No judgement. Just encouragement, support and a team who'll be cheering you on every step of the way!

💬 Drop us a message to reserve your space.

Lovely afternoon walking the aber to borth coastal path with Good times with great friends 🧡
13/06/2026

Lovely afternoon walking the aber to borth coastal path with

Good times with great friends 🧡

10 Signs You're Building a Healthier Relationship With FoodA healthy relationship with food isn't about eating perfectly...
11/06/2026

10 Signs You're Building a Healthier Relationship With Food

A healthy relationship with food isn't about eating perfectly.

It's about being able to enjoy food, nourish your body, and make choices without guilt, shame, or feeling out of control.

Here are 10 signs you're moving in the right direction:

✅ You eat until you're satisfied, not stuffed.
✅ You don't spend all week being "good" and then lose control at the weekend.
✅ You don't label foods as "good" or "bad".
✅ You don't think you're being "naughty" for having a biscuit or "good" for eating a salad.
✅ You can enjoy treats without guilt and vegetables without feeling virtuous.
✅ You don't feel the need to earn food through exercise or punish yourself for eating it.
✅ If you overeat occasionally, you don't let it ruin the rest of your day, week, or month.
✅ You can keep foods you enjoy in the house without feeling out of control around them.
✅ You eat regular, balanced meals instead of skipping meals or constantly starting over.
✅ Food is important, but it doesn't dominate your thoughts all day.

A healthy relationship with food doesn't mean you never overeat.

Most people occasionally eat more than they planned.

The difference is that they don't spiral into guilt, shame, restriction, or "I'll start again Monday" thinking.
They simply get back to their usual eating habits at the next meal.

Because overeating sometimes is a normal part of life.

The goal isn't perfect eating.

The goal is to feel confident around food, trust yourself to make choices, and enjoy life without food constantly taking up space in your head.

Which of these do you already do well, and which one would you like to work on? 👇

Before children, it was easier.You could train before work, after work, in your lunch break, or whenever it suited you.Y...
09/06/2026

Before children, it was easier.

You could train before work, after work, in your lunch break, or whenever it suited you.

You had more time.

More sleep.
More energy.
Less responsibility.
Less planning.
Less washing.
Less cooking.
Less organising.
Less mental load.

Then you have children and suddenly you're trying to fit your own health around everyone else's needs.

You feel guilty taking time for yourself.

You put yourself at the bottom of the list.
You're running on less sleep and carrying more stress than you ever did before.

So if you don't look or feel exactly the same as you did before children, that's not a personal failure.

You're not the same person living the same life.
Your circumstances have changed.
Your priorities have changed.
Your challenges have changed.

That doesn't mean you should give up on looking after yourself.

It just means you might need to adjust your expectations and give yourself a little more credit.

The things that helped before children may still work.

But finding the time, energy and headspace to do them is often much harder.

Don't let anyone tell you otherwise.

If you're trying to exercise, eat well, raise children, manage a home, work, and keep everyone else happy, you're carrying a lot.

Be kind to yourself.
You're doing better than you think.

Helping busy women find a realistic approach to fitness and nutrition is exactly what I do.

If you'd like some support, send me a message.

Address

177 Garth Owen
Newtown
SY161JT

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