Oakman Coaching

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Fad Free Fat Loss for women 30+. Feel and look incredible đŸ”„
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To see how we’re getting busy women like you results beyond their dreams - Message us ‘BLUEPRINT’.Being busy shouldn’t m...
18/06/2026

To see how we’re getting busy women like you results beyond their dreams - Message us ‘BLUEPRINT’.

Being busy shouldn’t mean you can’t achieve your goals and in this case it wasn’t about doing more - it was about doing the right things.

This client joined us on one of our Nutrition only coaching packages - so we didn’t actually touch the exercise side of things at all! And look what can be achieved through some tweaks to your nutrition!

7kg down, seeing more definition and tone and feeling stronger and fitter.

There wasn’t time for a complete diet overhaul, juggling crazy work schedules, family life and a busy social life. So what did we do?

We used our No Nonsense Nutrition approach which starts by auditing where you are now - we track your current nutrition and then triage where the biggest wins will come from with this smallest disruption.

This is what makes the difference between starting a ‘diet’ and falling off by Thursday and building a lifestyle that gets results and works for you.

Don’t let being busy stop you from achieving your goals.

The biggest mistake I see busy women making time and time again
Skipping meals. You’re too busy. You’re not hungry right...
17/06/2026

The biggest mistake I see busy women making time and time again

Skipping meals.

You’re too busy.
You’re not hungry right now.
You’ll just finish this job/get the kids sorted/tidy up first.
You’ll grab a cereal bar instead.
Maybe just have a biscuit with a cup of tea.

BUT this nearly always leads to poorer choices and over eating later.

You finally sit down for the evening, you finally relax and have a minute to yourself and what does your brain do?
Suddenly it catches up! You haven’t eaten, you’re bloody starving, so starving that you can’t think rationally.

Before you know it, you’ve raided the fridge, the biscuit tin and anything else that’s in your eyeline and you’ve eaten 800 calories worth of bits.

Whereas if you’d stopped for a meal you’d have had a balanced 500 calories of nourishing foods.

So stop skipping meals - if you need some quick ideas that you can prep ahead of time, comment ‘5’ and we’ll send you our high protein 5 ingredient recipe pack.

16/06/2026

This is not a glute and hamstring exercise


We see so many people doing RDL’s or Straight leg deadlifts incorrectly and if you’re not getting the position right not only are you never going to tone your bum and legs but you also risk injuring your back. 

This is a hip hinge exercise and requires you to be able to hold your spine in neutral alignment. Done properly you’ll feel the burn in your hamstrings and glutes. 

Think shutting the car door while holding shopping bags! 

You’re going to stick your bum right back, hold your core tight and keep your shoulder blades squeezed together. 

This week we’re offering a FREE technique check for anyone who wants to really nail this and start seeing b***y gains! Just send us your video and we’ll send you some advice on how to perfect it.

The breakfast I’ve had on repeat for the last 6 years
Some will say I’m boring (maybe true!) but I know this works for m...
15/06/2026

The breakfast I’ve had on repeat for the last 6 years


Some will say I’m boring (maybe true!) but I know this works for me.

It’s quick, it’s easy, it keeps me full all morning, it hits my macro targets.

So why over complicate things?

While I wouldn’t want to eat the same dinner on repeat, having the same breakfast really doesn’t bother me, so why change it?

1 scoop Whey protein powder, 250ml semi skimmed milk, 1 banana - blend.
5 mins - done!

Give it a go and let me know what you think.

If you need more breakfast inspo drop us a DM or comment ‘10’ and I’ll send you our 10 high protein breakfasts that can be made in under 10mins.

13/06/2026

Something my Dad said really got me thinking


He’d come to give us a hand with levelling out our garden and building a retaining wall, because let’s be honest, we have no idea what we’re doing. 

So as a thank you, I went off to buy some doughnuts to have with a coffee after the hard work was done. 

When I told him I’d bought doughnuts his first response was


Ohh Jam ones?

Nope


Ohh ring sugared ones then?

Nope


I’d bought Biscoff topped, cream filled, loaded doughnuts
he’d never heard of such a thing!

His response, blimey, must have a lot of calories. 

Now, my Dad is a farmer, he’s never counted a calorie in his life. But he instinctively knew that these were trouble!

It got me thinking - have we become immune to the extravagance of food these days? Everything ‘loaded’ ‘stuffed’ piled high with extras. 

What’s happened to the humble doughnut or cookie. 

Now instead of a treat being 200-300 calories it can easily be more calories than a main meal at 500-700 calories. 

No more satisfaction or pleasure but a lot more calories. 

Maybe we need to simplify things again to get balance back?

If you’re between 30 and 55 and want to lose fat and tone up, here are your non-negotiables. 1. Add 3000 to whatever you...
12/06/2026

If you’re between 30 and 55 and want to lose fat and tone up, here are your non-negotiables. 

1. Add 3000 to whatever your current daily step count is. Most of us don’t move enough and when we start thinking about making changes we often think about structured exercise, however exercise usually only makes up around 5% of our daily energy expenditure whereas general movement makes up around 15-30%. If we can push that closer to 30% you’ll immediately be burning more calories. 

2. Regular meals. Structure means your body and brain knows what to expect and is provided with the right fuel to stay energised throughout the day. It’s key to managing hunger. 

3. Consistent resistance training. You don’t need to be working out 6 days a week. 2-3 sessions is more than adequate when done properly. 

4. Simple nutrition, you won’t see me cooking loads of fancy recipes, what you will see is the same basic meal structure every day. Half a plate of veggies/salad, ÂŒ plate lean protein, ÂŒ plate wholegrain carbs. 

5. Track your progress using more than weight. If you truly want to shift fat and gain muscle (because that’s what toning up really means) weight never tells us the whole picture. We need to know if you’re getting stronger, feeling more energised, if your measurements or progress pictures are changing. Progress breeds motivation. 

Focus on these 5 things and you’ll soon be seeing results. 

PS Don’t forget if you want your FREE healthy recipe book with loads of ideas just sign up to our newsletter. DM us ‘NEWSLETTER’ and you’ll also get loads more tips straight to your inbox.

‘Following the birth of my three children, I was left with a four finger diastasis recti (abdominal separation). I tried...
11/06/2026

‘Following the birth of my three children, I was left with a four finger diastasis recti (abdominal separation). I tried everything to 'bounce back' to my pre child self from commercial brands, Body Coach, Private PTs, starving myself, Couch to 5k, trying to build my own workouts at the gym but nothing was engaging my core or changing my weight or body. 

Then I came across Oakman Coaching, I initially spoke with Victoria about my aims and goals. Due to her background, training and friendly persona I decided to find out more. 

Ryan then spoke with me about my own personal situation and let me know what support they could offer. Both Ryan and Victoria had a great knowledge of women's health and how best to cater for me to make progress so I decided to sign up in a last ditch attempt to have my active lifestyle back. 

5 months in and I am so much healthier in every way. I feel more confident, less tired and energised. The personalised workouts and meal plan have changed my attitude to food, now understanding what my body needs. 
 
I used to get extreme headaches every monthly cycle however these have now disappeared. 

I have dropped 11kg so far through the personalised eating plan and a complete change in workout style, moving from cardio to a progressive strength building programme. 

Oakman Coaching has taught me so much about body composition and how exercise and nutrition need to support the stage of life you are in! 

Victoria has been my link personal trainer and her consistent support, monitoring and modification to plans whenever needed alongside celebrating every win has changed my life and my family's life for the better. 

If you are looking for a supportive team who will give you a personalised plan, then I would highly recommend Oakman Coaching!’

DM us ‘COACHING’ to find out how this could work for you.

Strange signs that you’re in a calorie deficit. 1. You need a wee every 10 mins - when you first get into a calorie defi...
10/06/2026

Strange signs that you’re in a calorie deficit. 

1. You need a wee every 10 mins - when you first get into a calorie deficit (especially if you’ve significantly reduced your carb intake) your body will start breaking down stored glycogen as a source of energy. 1g of glycogen stores around 3-4g of water with it so your body will be excreting the water. Don’t worry it’ll settle within a few days!

2. Fidgeting less. As you reduce calories your body subconsciously tells you to conserve energy. This is one we should try and fight against so we don’t accidentally reduce energy expenditure. 

3. Clothes fit better EVEN if the scales haven’t moved. We’ve all been programmed to focus mostly on the scales - but scales are SUPER unreliable and can often be misleading. The fit of your clothes and measurements often tell a much more accurate picture. 

To see how we successfully get you into a calorie deficit and get that lean, toned appearance you dream of, WITHOUT feeling starving, DM us ‘BLUEPRINT’.

09/06/2026

Unfollow anyone who is walking round the supermarket picking things up just to tell you how bad they are and then putting them back - you know the ones! 

Firstly as someone who is immunosuppressed - for the love of God stop touching things if you’re not going to buy them! This is why I always go to the back of the shelf and get to Lidl bakery at the crack of dawn!

Secondly - you don’t need to point out that biscuits are processed and contain lots of sugar. THIS IS NOT NEWS! Not everything has to be a health choice. Sometimes we choose things for fun
and that’s ok. 

No one is picking up a (delicious) Lidl chocolate hazelnut croissant (seriously if you haven’t tried one, get there!) and thinking it’s a health food. 

Get a grip!

Rant over. 

If you’d like sensible and interesting nutrition advice that follows the 80:20 principle (80% for health 20% for fun), make sure you give us a follow.

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