Coachedbycharlotte

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Coachedbycharlotte Strength & Performance Coaching | HYROX athlete 🏋️‍♀️
Women's Health & Wellness Optimisation Coaching 🍃

Most people don’t fail at nutrition because they lack discipline. They fail because nobody ever taught them how it works...
22/10/2026

Most people don’t fail at nutrition because they lack discipline. They fail because nobody ever taught them how it works.

So you follow a plan. It works for a bit. It stalls. You’ve got no idea what to change, so you either slash calories or give up and start again next Monday.

This fixes that. 90 minutes, eight modules, and you’ll know how to set up your own numbers, read what your body’s telling you, and adjust like a coach would.

No banned foods. No detox teas. Just the stuff that works, explained properly.

Comment FUEL and I’ll send it through 👇

Scale hasn’t moved in 6 weeks but your jeans fit differently? That’s not a stall. That’s recomp. Full breakdown 👇WHAT IT...
21/10/2026

Scale hasn’t moved in 6 weeks but your jeans fit differently? That’s not a stall. That’s recomp. Full breakdown 👇

WHAT IT IS
Losing fat and building muscle at the same time. Lose 2 kg fat, gain 1.5 kg lean, and the scale says -0.5 kg. Different body, same-ish number.

WHY THE SCALE LIES
It weighs water, stored carbs (every gram holds 3 g of water), food in your gut and fluid from your cycle. One salty dinner can add 1 kg overnight.

Gaining 1 kg of real fat takes 7,700 extra calories. You didn’t do that.
Weigh 3-4 to 7 mornings a week and compare weekly averages, not single days.

THE 5 LEVERS
1️⃣ Calories: maintenance or a small deficit (10-15%). Cut too hard and you lose muscle. Eat too much and you add fat.
2️⃣ Protein: 1.6-2.2 g per kg of bodyweight. At 70 kg that’s 112-154 g a day, spread over 30-40 g meals.
3️⃣ Lifting: 3-4 sessions a week. Big compound lifts, 1-3 reps left in the tank, beat last week.
4️⃣ Sleep: 7-9 hrs. In one study, dieters on 5.5 hrs lost way more muscle and less fat than on 8.5 hrs, with the same scale loss.
5️⃣ Time: lifts climb first (wks 1-4), your waist drops next (4–8), and photos show it (8-12). Most people quit right before it shows.

READ THE SIGNS
Weight steady, waist down, lifts up → it’s working, change nothing.
Weight and waist creeping up → trim 150-200 cal a day.
Weight dropping fast, lifts going backwards → eat more, check protein and sleep.

Recomp isn’t magic. It’s boring basics, done long enough.

Save this. Send it to your scale-obsessed mate.
Want it built around your life, your job, your kids or your Hyrox race? DM “RECOMP” 💬

Your calories should move when you do. 🔄Most women who comw to me are training 4-6 days a week while eating the same low...
15/10/2026

Your calories should move when you do. 🔄

Most women who comw to me are training 4-6 days a week while eating the same low number every single day. Because they are told if they want to lose weight/ fat too then that’s what it takes.

Here’s what that looks like in real life:
→ Flat in your hard sessions
→ Starving on rest days
→ Blowing out every weekend
→ Wondering why you’re tired, inflamed and not changing

The fix isn’t eating more across the board. It’s structure:

1️⃣ Find your baseline, the number you hold steady on with steps and no training
2️⃣ Layer fuel on top for the session you’re actually doing
3️⃣ Keep protein steady and let carbs flex with your workload
4️⃣ Cutting? Trim the baseline slightly, but protect your training fuel

You get leaner without getting slower. That’s how performance and body comp actually work together.

Save this for your next big training week 📌
Send it to the training partner who lives on 1,500 cals 👀

If you’re done fighting your body and want a system built around YOUR training and life, DM me “FUEL” and let’s set yours up properly.

“Your bloods came back normal.”Cool. But normal just means you’re not sick. It doesn’t mean you feel good either. 🩸If yo...
13/10/2026

“Your bloods came back normal.”

Cool. But normal just means you’re not sick. It doesn’t mean you feel good either. 🩸

If you’re in your 30s or 40s, training hard and still feeling flat, cold, foggy or stuck, these 5 markers are worth a conversation:

→ Fasting insulin: the early warning light. It creeps up years before your blood sugar does.
→ Ferritin: your iron tank. You can be “not anaemic” and still be running on fumes.
→ Free T3: your active thyroid hormone. TSH alone can miss the full picture.
→ hsCRP: your inflammation gauge. Test rested, not the morning after a big session.
→ SHBG: where your metabolism and hormones meet. Read it alongside insulin.

This isn’t about chasing perfect numbers or freaking out over a result. It’s about walking into your GP appointment with better questions.

Your results are data. Your habits are the plan. Training, food, sleep and stress management are what actually move the needle.

📌 Save this for your next blood test.

General education only, not medical advice. Ranges vary between labs, so always chat to your GP about your results.

—

11/10/2026

If you skipped the video, your probably the person not getting results!! 👀

Friday the scale went up 0.4kg. Saturday, another 0.1kg. Most people would see that and panic, but zoom out and the story’s completely different.

Her 7-day average is down 800g on last week. Even Saturday’s “higher” reading is still lower than every weigh-in from the start of October.

Your weight moves daily with water, salt, carbs, sleep, stress, training and your cycle. One reading is a snapshot. The trend tells you what’s actually happening. So stop fixating on the highest number and watch the average.

She’s in a deficit during the week, then on weekends with events she eats more intuitively. Still training, still hitting protein, still choosing foods that make her feel good, and having a drink or dessert if she feels like it. Still down 800g.

That freedom was earned. She learned the fundamentals and did the part most people skip: tracking calories and macros. Now she can go long stretches without tracking and maintain.

We plan her goals and phases together, and she brings her own ideas to the table. That’s how coaching should work.

Learn to make fat loss sustainable and you don’t have to choose between progress and having a life. 🙌

You won’t see client before and afters on this page. Ever, if your a coach that does, that’s fine. It kind of just gives...
08/10/2026

You won’t see client before and afters on this page. Ever, if your a coach that does, that’s fine.

It kind of just gives me the ick. 😅

Not because the results aren’t there. They are. Plenty of my clients look completely different to when they started.

But their bodies aren’t my billboard. They signed up to be coached, not to be content.

Their bodies aren’t mine to show off. Their progress is theirs.

However what I will show you is the habits, the data, the education, and the wins that don’t fit in a photo.

If that’s the kind of change you’re after, you’re in the right place. Link in bio to chat 🤍

07/10/2026

Got a dinner or night out with the girls coming up? You don’t have to choose between enjoying it and staying on track 🥂

Calorie banking is a planned strategy. Your progress depends on your energy balance across the whole week, not one night, so you plan a small reduction in the days before so the event fits within your weekly intake.

How to do it:

1️⃣ Estimate the event. A main, shared entrée, a couple of drinks and dessert can easily add up to around 2,000 calories.

2️⃣ Set your bank. Decide how much you want to bank, then divide it by the number of days you have. For example, 1,000 calories over 4 days is 250 a day. Keep each day’s reduction small, around 10-15% of your usual intake. If the number per day feels too big, spread it over more days rather than cutting harder.

3️⃣ Choose where it comes from. Reduce snacks, oils, syrups and drinks. Keep your protein and training the same.

4️⃣ Plan your drinks. Alcohol has 7 calories per gram, so alternate with water and choose spirits with soda over sugary cocktails.

Already in a calorie deficit? Then you don’t need to cut further. Your intake is already lower, and stacking another reduction on top can hit your energy, training and recovery. Instead:
→ Bank a smaller amount, even 100-150 a day helps
→ Treat the event day as a maintenance day rather than a deficit day
→ Make a few planned choices on the night, like sharing dessert or picking lower-calorie drinks
A slightly slower week is far better than under-fuelling to make the numbers work.

And expect the scale to be up the next morning. That’s water from salt and carbs, not fat, and it settles within a few days of returning to your usual routine.

Structure creates freedom. Plan it, enjoy the night, back to routine the next day.

💾 Save this for your next night out
👯‍♀️ Send it to the friend you’re going with

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Launceston, TAS

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Tuesday 9am - 6pm
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