Sorcha PT

Taking Mounjaro or Wegovy? Don't just think about losing weight — think about what you want to keep.
Weight-loss medications such as Mounjaro (tirzepatide) and Wegovy (semaglutide) are helping many people achieve levels of weight loss that they may previously have struggled to achieve. And importantly that can bring significant health benefits.
But there's another part of the conversation that I think deserves more attention:
When we lose weight, we don't only lose fat.
Research looking at GLP-1–based weight-loss treatments has found that some of the weight lost can be lean mass. A recent systematic review of randomised trials found that, although overall body composition improved because proportionately more fat was lost, absolute lean mass also decreased.
Let’s not get crazy though, lean mass isn't the same thing as muscle — it also includes water, organs, bone and other non-fat tissue. And losing some lean tissue doesn't automatically mean you're becoming weak. Research into actual strength during GLP-1 treatment is still developing, with some shorter-term studies finding that strength was maintained despite reductions in lean tissue.
Nevertheless, it gives us a very good reason to think about something beyond the number on the scales:
How can we lose weight while giving our muscles every reason to stick around?
This is where resistance training becomes particularly interesting.
We already have good evidence from weight-loss research more generally that progressive resistance training can help preserve lean mass and strength during periods of reduced calorie intake. Combining resistance exercise with aerobic activity can also provide complementary benefits for body composition, physical function and cardiovascular fitness.
What we don't yet have is enough high-quality research to say exactly how much resistance training will protect muscle specifically in people taking Mounjaro or Wegovy. In fact, researchers are currently running trials specifically to answer that question, including investigating resistance exercise and protein intake alongside semaglutide and tirzepatide.
So this isn't about claiming that exercise is an alternative to the medication, or telling anyone whether they should or shouldn't take it.
It's about recognising that medication and exercise have different jobs.
Current NICE guidance reflects that idea: weight-management medicines should be accompanied by increased physical activity, with people receiving support around diet, nutrition and activity rather than medication being used in isolation. (Nice)
And that's where, as a Personal Trainer, I can help.
I don't prescribe your medication, alter your dose or give medical advice — that's a conversation for you and the healthcare professional managing your treatment.
My job is to help you train the body that's changing.
That might mean learning to strength train for the first time, maintaining or building strength while you're losing weight, progressing safely as your body weight and fitness change, and developing an exercise routine that isn't simply about burning calories.
Because ultimately, successful weight management shouldn't only be about becoming lighter.
It should also be about remaining strong, capable and confident in what your body can do.
And perhaps most importantly, those are things we can start working on while you're taking the medication — not wait until the day you stop.

Menopause & Strength — why should we care?

Menopause is one of those topics that we women tend to talk about in hushed tones and despite it happening to us, we don’t always know much about it. The conversation tends to focus on things like hot flushes, sleep, mood and changes in body weight, all of which can affect us significantly.
However, there’s another part of the picture that perhaps doesn’t get talked about enough:

Muscle and strength.
We naturally tend to lose muscle as we get older, and there is evidence that the changes associated with menopause may add to that decline. And in my own experience, thinking that I was well educated on what happened around menopause, I was quite shocked when it happened and how much strength I personally lost in a short period of time.

But here's the positive part…
We can do something about it. We can train to become stronger.
Over the last 20 years or so, a growing body of research has emerged. People are realising that this is significant and that it affects half the world’s population. Research involving postmenopausal women has consistently shown that resistance training can improve muscular strength. And this is much more than simply being able to lift a heavier weight in the gym.

Strength helps us continue doing the things we perhaps take for granted — climbing stairs, carrying the shopping, getting up from the floor, gardening, playing with children or grandchildren, enjoying our hobbies and remaining physically independent as we get older.
And you don't need to already be strong to start strength training… and it’s not about being able to lift record breaking amounts.
You strength train in order to become strong.

So rather than asking:
“Am I too old to start lifting weights?”
perhaps a better question is:
“What do I want my body still to be capable of doing in 10, 20 or 30 years?”
Over the next few weeks I'll be sharing a little more about menopause, muscle and resistance training, including what the research does — and doesn't — tell us.

And on 18 October, World Menopause Day, I'll be holding a session at One to One Gym in Treforest where we'll talk about this. We'll look at some of the evidence and, most importantly, explore what strength training can actually look like in practice.
Being strong isn't just about the gym. It's about life outside it.

💙 Ever thought about going to the gym, but weren't quite sure where to start?

As a Personal Trainer with specialist qualifications in working with Older Adults and Menopause & Perimenopause Exercise as well as Special Populations, my approach is very much about meeting you where you are.

We can work together to:
💪 build strength for everyday life
🚶 improve mobility, balance and confidence
❤️ improve fitness and energy
🌱 gradually progress at a pace that works for you

You don't need to get fit before seeing a PT — that's what I'm there to help with!

I offer one-to-one Personal Training at One to One Gym, Trefores*, in a friendly and supportive environment.

If you've been wondering whether personal training could help you, you're very welcome to message me for a chat — there's absolutely no obligation to sign up.

📱 07557 646 815 for WhatsApp or SMS
📧 [email protected]

HIP PAIN IN MENOPAUSE – WHY DO MY HIPS SUDDENLY HURT?

Aching hips, stiffness when you stand, discomfort climbing stairs or pain when lying on your side can become more noticeable during perimenopause and menopause.

Changes in oestrogen may influence our muscles, joints, tendons, connective tissues and even how we experience pain. But menopause isn’t always the whole story. Reduced muscle strength, changes in activity, poor sleep, previous injuries, osteoarthritis and problems originating from the lower back can all contribute.

Strength matters - The muscles around the hips and pelvis – particularly the glutes – help stabilise us when we walk, climb stairs, balance and exercise. Gradually strengthening these muscles can improve stability and help us stay active and confident.

💗 How can Personal Training help?

A Personal Trainer who understands menopause can help you exercise at an appropriate level and gradually develop:

✅ Hip and leg strength
✅ Balance and stability
✅ Core strength
✅ Mobility
✅ Confidence with movement
✅ Overall fitness and resilience

Training can be adapted around your current abilities, with exercises progressed gradually rather than simply pushing through pain. The aim isn’t necessarily to exercise harder – it’s to exercise smarter, maintain strength as we age and keep doing the things we enjoy.

Importantly, persistent or worsening hip pain shouldn’t simply be blamed on menopause. If pain affects your sleep or everyday activities, keeps returning, or you’re concerned about it, speak to your GP or physiotherapist before exercising through it.

Keep moving, keep strong, and look after those hips!

Educational information only; it is not a substitute for individual medical advice.

Dancers need strength too.
Technique classes are essential and develop dancing, but appropriately programmed strength and conditioning can complement dance training.
Think about:
• Single-leg strength
• Calf/ankle capacity
• Hip strength
• Trunk control
• Landing/deceleration
• Fatigue resistance
Dancers, like other sports people need to reduce injury risk and build physical resilience.

I'm developing a specific strength & conditioning service for dancers in the Pontypridd/Treforest area. If you're a dancer, dance teacher or parent of a dancer and this interests you, I'd genuinely love to hear from you.

I'm looking for a small group of people who want to get stronger this autumn.
I'm starting a 12-week Strong for Life programme at One to One Gym in Treforest.
It's aimed particularly at people who:
• haven't exercised for a while
• don't feel confident using a gym
• want to improve strength and fitness
• want to move better
• want to remain active and independent as they get older.
This is not a bootcamp.
You won't be shouted at and nobody needs to keep up with the person next to them.
We'll start where you are now and progress from there.
I'm keeping the group small because I want to be able to coach everyone properly.
If you're curious, comment STRONG below or send me the word STRONG privately and I'll send you the details.
No obligation whatsoever.

September is happening... we are back ❤️❤️

PLEASE NOTE 👇

Both the low impact & chair classes will be on AS NORMAL tomorrow.

The group will then take a short break and return on September 2nd.

Come along and give it a try! No booking required.

Results at your pace