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Coachedbycharlotte

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Launceston, TAS
Coachedbycharlotte

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

01/03/2026

Not every morning has to start at 5 a.m. with a green juice and a 10-step routine.

But there is something powerful about how you begin your day.

Little habits like waking up at the same time, stepping outside for sunlight, and having a proper breakfast can shift how you feel all day long. Less groggy. More grounded. Clearer mind.

This post isn’t about perfection. It’s about building a rhythm that supports yo.

💬 Which habit do you already love? Or is there one you’re thinking of trying? Let me know below.

28/02/2026

I almost didn’t want to post this.

I should be stronger, I once was stronger, I once held 3 powerlifting records.

But I can’t deny this is a big deal for me, and what iv had to overcome the last 10 years to achieve this.

It’s easy to be discouraged from others doing more, or what you think others would be expecting of you, but if you spend your time worrying about that you will never achieve the things that you want.

My only regret is wishing I trusted myself and my body earlier. Rather then constantly telling myself every day over the last 10 years I couldn’t do this.

But I turns out I can! And for once I don’t have a goal around it other then to just keep doing it with no pressure.

28/02/2026

Seriously don’t be this guy! 👀

The clients that make the most progress aren’t perfect. They don’t disappear after a crappy week, they don’t pass the blame baton and instead take accountability. They are honest, accountable when they slip up, they are willing to be coached and open to feedback.

They don’t spiral after a bad week… they just adjust and move on.

As a coach I can’t want it or do it for you!

I can’t coach daily ex*****on and motivation.

I can’t coach responsibility or accountability.

But I can support you!

Coaching decisions are only as good as the information given to the coach. Bad days don’t require new plans, bad weeks don’t mean the plan has failed and is never going to work, generally clients overreactions tend to stall the progress more then the plan that’s been given.

I can’t coach daily ex*****on, but I can set the direction.

Good clients carry it out.

It’s not magic, it’s just work!

08/02/2026

You don’t need motivation.
You don’t need Monday.
You don’t need the “perfect time”
You just need to start.

Motivation might show up first, but it never lasts.
Once you start, energy comes, then momentum builds.

Motivation isn’t coming to save you, but the actions you can do will.

Confidence comes from taking small actions. and the consistency of that will move you forward.

06/02/2026

Fuel isn’t something you earn.
And it’s not just for training sessions either.

Food is what supports:
• recovery
• hormone health
• energy levels
• mood
• focus
• and your ability to actually live life outside the gym

Rest days still require fuel.
Early mornings still require fuel.
Your brain, nervous system and hormones don’t switch off just because you’re not training.

Carbs aren’t the enemy.
They’re the body’s preferred fuel source especially for the brain and they play a huge role in recovery, performance and long-term health (particularly as we move toward perimenopause and beyond).

Flexibility around food is what makes nutrition sustainable.
It reduces stress, prevents energy crashes, and removes the binge–restrict cycle that so many people get stuck in.

And honestly
As much as i hate to admit i have spent so much time under fuelled not just in my training sessions but in life too trying to fit into a certain body image agenda.

That “discipline” came at a cost:
poor recovery, low energy, food obsession and constantly feeling behind.

Fuelling well isn’t indulgent.
It’s supportive.
It’s strategic.
And it’s one of the most powerful things you can do for both performance and mental health.

Food is allowed. Even when you rest.
Especially when you rest.

05/02/2026

6 hard truths I had to accept to see real results.

Progress feels slow because it’s meant to be.
If it was fast, everyone would have it.

You don’t need more information.
You need to execute the basics consistently.

Your habits matter more than your intentions.
Your body responds to what you do most often, not what you plan to do.

Most of the work that actually creates results is boring.
The people who win are just willing to do the boring things longer.

And the hardest one of all👇
No one is coming to save you.
At some point, you either take ownership or stay exactly where you are.

This isn’t about motivation.
It’s about standards.
And showing up even when it’s unsexy, unexciting, and uncomfortable.

If this hit, save it.

04/02/2026

🥣 Weetbix + Yoghurt + Berries + Granola

Why:
A carb-forward start to top up muscle glycogen after overnight fasting, paired with protein for muscle repair and berries for antioxidants to support recovery and gut health.

🍘Rice Cakes + Honey

Why:
Fast-digesting carbs to provide quick, accessible energy without gut heaviness ideal before training or during a busy work block.

🍗 Chicken + Roast Potato + Fetta + Pineapple + Nectarine + Honey + Energy Ball

Why:
A balanced performance meal, quality protein for muscle repair, carbs to replenish glycogen, and fruit for micronutrients that support energy metabolism and recovery.

🍘 Rice Cakes + Honey + Peanut Butter + Granola

Why:
Carbs to restore glycogen plus fats for satiety, helping stabilise energy levels and prevent under-fueling later in the day.

🥩Lamb Chop + Nectarine + Peach + Honey + Fetta + Avocado + Pickle

Why:
Iron-rich protein to support strength and performance, paired with carbs and healthy fats to aid recovery, hormone health, and overall nutrient absorption.

🍨 Yoghurt + Fruit + Granola + Honey

Why:
A recovery-focused dessert that supports protein intake, gut health, and nervous system regulation because fueling doesn’t stop at dinner.

Performance nutrition isn’t about “clean” or “perfect” it’s about eating enough, timing carbs well, and supporting training demands to be able to recover and do it all over again.

02/02/2026

It’s one month into the new year now and here are my ins and outs for 2026.

What are you adding to the list? 💭📝

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Launceston, TAS

Opening Hours

Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 6pm
Thursday	9am - 6pm
Friday	9am - 3pm

Website

https://r.newie.app/6beao0f9md4w, https://linktr.ee/coachcharlotte, https://hello431653.wixstudio.com/coachedbycharlotte

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