Abz and Labs

4 YEARS.
Not an 8 week transformation. Not a detox tea drink. Not a “Summer body”. Four. Years.
My Mum died on 1st July 2022, after a year caring for her in lots of unbearable pain, and finally finding out it was stage 4 cancer already in her bones.
I spent so much time with my Mum, she was my right arm, best friend. Suddenly losing her left a huge hole. And depression looming. I knew I needed to put that time I would have spent with her Into something else. (My dad bless him is easy. Comes along with me and the boys on trips and helps me with taking them and fetching them from friends and school if needed. Absolute angel. )
So I started using a local online coach (shout out to Gemma Masters!) who gave me so much information and knowledge about eating more. Fuelling my training.
I was seriously under eating but always had trained in some form but never really built much muscle and looking back …how could I ? Muscle requires protein and lots of it to form. And lots of healthy carbs to have enough energy to train hard. I was definitely under eating both. Scared of bread and rice. Not really that hungry especially after losing Mum.
I learnt so much and had a training plan to follow which was a huge thing and stopped all the guess work and helped me track my workouts and weights and sets and progressively overload.
Having someone to ask questions about exercises and macros and supplements made all the difference.
Sadly she left coaching to focus on body building (smashing it!) so since then I have gone it alone. And I knew the basics by then...

Protein within 30 mins of waking. 15g minimum.
Carbs too. 15g if you are training in the morning.
Eat whole foods. Meat. Potatoes. Rice. Greek yoghurt. Cottage cheese. Veg. Salad.
Creatine 5g daily without fail. (Ideally Creapure)
Protein equivalent to your body weight in lbs every day.

Limit alcohol. (Read “This Naked Mind”)

Sleep like your life depends on it. 7/8 hours if possible. Try everything. Magnesium. HRT. Whatever works.

Train. 3-4 days a week. For me personally any more than that and I burn out after a while then need a break. 3-4 seems the sweet spot. 45-60 minutes. Hard. If you can do more then 8 reps. Move up to the next weight. Slow. Controlled. Find exercises you enjoy. Personally squats do not agree with my mild arthritic hip so I don’t do them. But I love step ups. And single leg things. And back extensions. And hip thrusts. So do what you enjoy. But get a programme and track your workouts.

Walk. Whenever you can. Aim for 10k steps minimum daily. Without fail. Take phone calls while walking. I generally don’t sit down all day until 8/9pm. Everyone is different but just try to move as much as possible x

Don’t expect an 8 week transformation!! Realise it’s going to take time. Years!! Muscle didn’t just appear. Fat doesn’t just vanish overnight.
Be consistent. For months …years. Never give up. That’s the main thing.

Other than that…just be around people who love you unconditionally and you can trust with your life. Positive. Optimistic. Like minded. Kind. Caring. Genuine souls. People who are interested in what you say.
And dogs 🐕 🥰🤣

Under-eating doesn’t speed up fat loss — it slows it down.
When you eat too little, your body adapts by lowering metabolism, increasing cravings, reducing energy, and holding onto fat.

Especially over 40, your body needs:
✔ Enough protein to protect muscle
✔ Enough calories to support hormones
✔ Enough food to fuel workouts and recovery

Fat loss doesn’t come from starving.
It comes from structure, strength training, daily movement, good sleep, and consistent nutrition.

You don’t need less food — you need:
• Better portion balance
• More protein
• Smarter carbs
• Sustainable habits
• A plan you can actually stick to

Stop trying to eat as little as possible.
Start eating enough to get strong, lean, energised, and confident.

Fat loss should feel sustainable — not miserable.