🏋️Strength training helps: build & maintain muscle, support metabolism, improve strength & resilience. . 2️⃣ MENOPAUSE 😒 Oestrogen declines can contribute to muscle loss, changes in body fat, reduced bone density & lower energy. 🏋️ Strength training helps: preserve muscle, strengthen bones, improve body composition, confidence & everyday strength. . 3️⃣ POST-MENOPAUSE 😒 Maintaining muscle, bone strength, balance & independence becomes increasingly important.

First Place Fitness appealed to me & I contacted Tracy for Broadway Blitz Dance & then looked at these people doing Strength classes before me & wondered if I could do it - Tracy, of course, said yes so started those classes. I felt better, knew I was getting stronger, I was lifting heavier weights but no weight was coming off and my muscles didn't seem to be growing. So I added Spin to my workouts - by now I was doing 2 or 3 Strength, BB and Zumba and now Spin but still we

HEALTH Lower blood pressure Better blood sugar control Stronger heart Reduced risk of future health problems Reduced body fat . If you're after more energy, less joint discomfort, confidence & better health then it could be the workout for you. . I've been teaching Spin Classes since 2008 These are some of the reasons people give me as to why they enjoy taking part in Spin Classes... Accessible- you control the pace & resistance, work at your own

I was putting on weight and could not fit into most of my clothes. I used the 5 Dials Method with Jan- Making Fat Loss Simple Without Extremes In three months I have had: a 2 stone weight loss; lost 1.5 inches round my upper arm; 2 inches round my thigh & 7 INCHES ROUND MY MIDSECTION! I’m standing better because I’m not carrying a sack of potatoes around my tummy. I feel stronger, my thighs have muscles! I am definitely fitter. I can fit into my clothes. I am happily

I hear this every single day. "Tracy, I saw my GP & they said I'm pre-diabetic.. What does it mean & how do I reverse it"? If I got that news from my GP this is exactly what I would do. Here's my Top 5 non-negotiables: Walk 10 minutes after I've eaten- reduces post meal blood sugar spikes by 20-30% Eat protein with every meal- between 25-40 grammes Start Strength Training with weights 2/3 times a week Stop drinking; smoothies, juices, sugary drinks & latt

WHAT'S IT FOR? I'm filming a range of different workouts for my YouTube Channel built around; Integrity Education Real People Sound Exercise & Fitness Principles TYPE OF WORKOUTS BEING FILMED? Strength Training- Getting started Lifting Without Fear Functional Strength for Real People Strength to Look, Feel, Perform & Move Better Fat Loss Midlife Strength Menopause Muscle Strong Bones Strong Body Stay Capable- Strength & Mobility

You're eating healthy, exercising & you know you need to lower BMI, scales weight & body fat. This could be the request from your GP for lots of reasons (here's a few); Reduce risk of Type 2 Diabetes Improve Blood Pressure Lower risk of Heart Disease & Stroke Reduce Joint Pain & Osteoarthritis Improve Sleep Apnoea & Breathing Improve Fertility & Pregnancy Outcomes Support Better Mental Health & Confidence . The biggest deal with this is doing

Working 1:1 with Tracy gave me the space, structure & support I had been missing. Having dedicated time each week allowed me to focus on me — something I hadn’t done for a long time. Together, we set goals based on where I was at, not where I felt I “should” be & having someone to be accountable to made all the difference. On top of the physical training, Tracy helped me understand where I was going wrong with certain aspects of my nutrition. With just a few small, manageable

Results! Over the course of a year with classes including strength training, spinning and my new favourite- fit ball, I have managed to drop down 3 dress sizes and lose over 3 stone. More Energy- Better Sleep The change has meant more than weight loss, I have so much more energy and my sleep has massively improved, even my kids notice the difference in my energy. Community- Support- Encouragement Thank you, Tracy, for helping me achieve more than I ever imagined,

What is it? This is called the Nordic 4 X 4 VO2 Max Training protocol. It's a gold standard workout developed in the early 2000s by exercise physiologists at the Norwegian University of Science & Technology. It's one of the most scientifically validated interval methods for improving aerobic fitness & capacity. Book Your Bike TEXT: 07709 594 947 Fridays 8.00-8.45am New Spin Class VO2 Max Training- Nordic 4 X 4 . More on all Spin Classes here https://www.

I created a simple actionable daily framework for Joyce to follow. In 10 weeks, her reading went down. She lost one stone, feels stronger, more positive, healthier & happier. “A big thank you Tracy for your encouragement & continued support. I do 2 chair classes & 2 strength training classes a week… I wish I had started years ago! Believe me – if I can do this anyone can”-Joyce

A five-year follow-up found that nearly half had not returned to their GP, & 57% avoided joint replacement surgery, highlighting the long-term efficacy of spinning. 2. Low-Impact & High Calorie Burn Indoor cycling is lower impact than running or step aerobics, making it gentler on joints yet still highly effective. A 1997 study by the American Council on Exercise found that spinning burns 7.5 to 19 calories per minute, comparable to a 7‑minute‑mile run, but without the

Here’s my science-backed beginner’s guide to strength training designed to get you results in 12 weeks. It covers everything from the training, structure, recovery, nutrition, mindset & progress tracking. 🧠 What You’ll Learn: 1. What strength training is & how it builds muscle 2. How to structure an effective 12-week plan 3. Form & foundational exercises 4. Nutrition & recovery strategies 5. Common mistakes to avoid

WHY FAT LOSS MATTERS: Beyond the mirror! Body fat isn’t just about aesthetics. It’s about living longer & ageing well. Excess body fat is linked to chronic diseases. What’s healthy & what’s not?... HEALTHY BODY FAT RANGES: What is considered ok? HOW TO REDUCE BODY FAT: Backed by science- no fads or tricks just solid strategies for success. Get lean the safe, healthy & sustainable way:

Daily Protein Needs: Women- 0.8-1.2g per kg of body weight Men- 1.0-1.6g per kg of body weight (Higher if you are strength training) . Protein & Exercise- Why it Matters: ü Helps maintain lean muscle during fat loss ü Reduces muscle soreness ü Boosts exercise recovery ü Supports muscle repair & growth

Every movement you make is a symphony of your muscles working together. Weak muscles & imbalances can cause a whole host of problems: 1. Increased injury risk- putting undue stress on tendons & ligaments 2. Pain & discomfort- causing pain in neck, back, shoulders & other areas 3. Poor posture- causing misalignment & strain on your joints 4. Reduced performance-affecting sports & activity results, slower & lack of power 5. Joint instability- affecting bala

I absolutely love teaching & doing spin classes. I did my first class in 1994 & became addicted very quickly. I qualified & starting teachin

"From Sleep Apnoea to Success: How Allie Transformed Her Health, Strength, Endurance, Resilience & Lost 4 stone 9 pounds in 9 Months"

If you are ready to start fresh & have a mind body 'reset' Or progress your strength & fitness results to the next level.. I'm here to sup

Random workouts produce poor results! Planned, structured, progressive strength classes guarantee you will achieve success.