TRAINING STRATEGY

In this video, I’m going to break down everything you need to know to start with your training and get the results you’re here for.

I’m going to cover:

  • THE TRAINING STRATEGY & WHAT TO EXPECT

  • HOW TO WORK WITH PLAN

  • REST & RECOVERY

  • CARDIO &  NEAT

  • FUELLING YOUR SESSION

  • BEAST MINDSET

THE TRAINING STRATEGY & WHAT TO EXPECT

Strength training is absolutely essential for women. It’s the best investment you can make for your body shape, but also for bone density, muscle tone, and hormonal health—whether you’re navigating your regular cycle, perimenopause, or menopause. We’re not just training for aesthetics; we’re training for a resilient body and a high-functioning metabolism.

In the first months, you need to adapt to the gym environment and build a routine. Focus on correct technique and developing the mind-muscle connection. Month by month, thanks to progressive overload and different intensities to keep stimulating your muscles, you will develop more strength, better balance, confidence, and muscle connection. Of course, you’ll also sculpt your feminine 'hourglass' physique with firm glutes and a toned back.

HOW TO WORK WITH PLAN

In your calendar, you’ll see your scheduled workouts, complete with videos and descriptions for each phase and individual exercise.

  1. Open the training and hit start.

  2. Track your data: Fill in the repetitions you performed and the weight you lifted.

  3. Use 'Autofill': Next time you do the same workout, use the autofill function to see what you lifted last time, then aim to beat it.

  4. SAVE your training: This is crucial! If you don't save your workout, it means for me you aren't training, and I really need to see your progress to coach you effectively. Feel free to add a comment about how you felt.

  5. If life happens—whether you’re sick, on your period, or under extreme stress—listen to your body and move training. You can click and hold a workout in the calendar to move it to a different day. We aren't here to just 'tick boxes' and increase your stress. Training should be about self-care and improving your health, not a chore. If you’re exhausted, it’s better to rest and hit the gym properly the next day than to force a bad session.

REST & RECOVERY

The Rest Rule: Keep rest days between weight sessions as are designed. Muscle grows while you rest, not while you’re lifting. More training doesn't mean faster progress—quality recovery does. Use your rest days for true recovery: read,meditate, or take a bath. Support your nervous system so you can train harder next time. If you feel extremely sore and not ready to train, take another day off and swap the session for a walk. We Train with intelligence, not just ego.

CARDIO & NEAT

We use cardio to support fat loss, muscle retention, and cardiovascular health. I personally prefer cardio outside like nature walks because they feel good, lower cortisol and clear the mind. You can also enjoy cycling, playing with your kids, or staying active at home. Everything counts toward your NEAT (Non-Exercise Activity Thermogenesis)—even cleaning the house or gardening. If the weather is bad, feel free to use the cardio machines at the gym.

FUELLING YOUR SESSION

Pre-workout: Aim to eat a meal about 1.5 to 2 hours before training (or a smaller snack closer to the session). You don't want to feel hungry, but 'heavy' either.

Post-workout: Eat within 30 to 60 minutes after your session to replenish your energy and support muscle repair.

BEAST MINDSET

Don't Wait, Take Charge: If a machine is busy, don't waste 10 minutes standing around. Swap the exercise for a similar one or simply ask to 'work in' (alternate sets). Don't be afraid to be assertive. A lot of people sit on machines scrolling through their phones—you’re there to work on yourself and get the job done. Own your space.

Machine Swaps: If your gym is missing a specific machine, I’ve provided a list of Alternative Exercises you can use instead.

The 100% Myth: Don’t expect to feel like a superhero every single session. It’s biologically impossible. Your performance is influenced by your sleep, stress, nutrition, and your cycle. Some days you’ll feel weak, and others you’ll be an absolute Beast. That is normal. Don’t beat yourself up on the 'low' days—showing up is the win.

Final Advice Whether you’re a gym pro or a total beginner, remember: Consistency beats perfection. We aren't trying to be robots; we are building lifelong habits. Respect your body, trust the process, and let’s build your hourglass physique.