Spartan Strength Camp

16/12/2025

Why Training Is Essential When Using Mounjaro

Mounjaro can be a powerful tool for weight loss by reducing appetite and improving blood sugar control.

But....

Without proper training alongside it, you may not be getting the best results for your body or your long term health.

Here’s why exercise especially strength training matters so much while using Mounjaro 👇

1️⃣ Muscle preservation is key

When calories drop quickly, your body doesn’t just lose fat it can also lose muscle.

Muscle is vital for metabolism, strength, posture, and everyday function.

Resistance training sends your body a clear signal to keep this muscle.

Without it, weight loss can slow and your body can feel weaker over time.

2️⃣ Metabolic health & fat loss

Muscle tissue helps regulate blood sugar and improves insulin sensitivity which works with Mounjaro, not against it.

Training helps ensure the weight you’re losing is primarily fat

3️⃣ Prevent the “skinny but tired” feeling

Many people on appetite suppressing medications report low energy, fatigue, or feeling “flat.”

Training improves circulation, energy levels, and overall health, helping you feel strong rather than just smaller.

4️⃣ Long-term sustainability

Mounjaro isn’t meant to do all the work forever.

Training builds habits, strength, and confidence that protect your results long term especially if you ever reduce or stop the jabs.

The scale might move quickly now, but movement keeps the results lasting.

5️⃣ Bone, joint & functional health

Strength training supports bone density and joint stability, reducing the risk of injury as body weight drops.

This is especially important during rapid weight loss phases.

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Mounjaro can help create the calorie deficit but training shapes the outcome.

Use the jabs as a tool, not the strategy.

Build a strong, healthy body alongside the weight loss.

Train for strength. Train for health. Train for life 💪

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11/12/2025

This strength phase is going to be insane...

I can all ready see it!

Some big lifting getting done and only half way through!

Good job ladies 👏

08/12/2025

Preventing Muscle Loss After 40.....

Why It Matters and What Really Works!

Once we hit our 40s our bodies naturally begin to lose muscle mass at around 1 percent per year for many women and this rate speeds up during perimenopause and menopause.

This isn’t just about tone or looking sharp walking down a beach...

Muscle is essential for metabolism, balance, bone strength, joint stability, and healthy aging.

The more muscle you preserve now, the stronger, more capable, and more energized you’ll feel in the decades to come.

The good news?

Muscle loss after 40 is not a guarantee.

With the right habits, you can maintain and build lean muscle at any age.

1️⃣ Lift Weights with Intensity

To stimulate muscle growth, your body needs resistance and a challenge

That means...

Incorporating heavier lifting and volume work

Aiming for 2 / 4 full body sessions per week is an ideal target

Training major muscle groups with compound moves like squats, deadlifts, presses, rows ect

Working close to muscle fatigue and or failure is a great option

2️⃣ Protein and More Than You Think

As we age we need more protein to build and maintain muscle due to hormonal changes.

Aim for....

Protein at each meal

A protein source with every snack

Or if you want to be on the button times your bodyweight (kg) by 1.6

That will give you your minimum daily requirement

3️⃣ Support Your Hormones & Stress Levels

Perimenopause brings drops in estrogen, which directly affects muscle, bone, and recovery.

Stress and high cortisol can also contribute to muscle breakdown.

Support your body by...

Prioritizing 7 / 8 hours of sleep (easier said than done I know 😴)

Practicing stress relieving habits (walks, meditation, journaling, stretching)

Balancing your workouts with recovery days

Drink water (your muscles need water to work)

4️⃣ Don’t Under Eat But Don't Be A Pigger

Many women unintentionally lose muscle because they’re undereating or skipping meals.

Your body needs calories and nutrients to maintain strength.

If you’re strength training, make sure you’re fueling, not suffering on little to nothing

5️⃣ Move Daily

Daily movement keeps your muscles active and your metabolism ticking over

Steps (7k steps a day is a great ststing number)

Things like walking to the local shop instead of driving or delivero

Use stairs

Walk on your break

It all adds up

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Strong, healthy muscle is one of the best gifts you can give your future self.

It protects your bones, boosts your energy, supports your hormones, improves your balance, and keeps you capable and confident at every age.

And no matter your starting point, you can begin building muscle today, your body will respond, at any age.

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04/12/2025

Movements That Help Attack The Back of The Arms?

Da bingo wings....

A very common area that is mentioned...

'What area are you most looking to change?'

Flicks back of the arm

It happens a lot 💪

Here's some movements that will help...

1️⃣ Over head pressing

Often over looked because it isn't that fun.

But extremely effective

Barbell over head press

Or

Dumbell over head pressing

You can choose.

Both bring in a lot of tricep work.

The barbell allows for more weight to be pressed.

The dumbells will help more with any imbalances.

2️⃣ Tricep extensions

Isolates the back of the arm and give that nice burn 🔥

Reps can be anywhere from 6 to 30

Triceps are a type 11 muscle fibre so they do react well to less reps and high weight

But they also react well with high volume

Mix it up.

Best options....

Tricep push down

Dumbell extensions

Barbell extensions (Better for the low rep higher weight)

3️⃣ Press ups

So underutilised it's almost criminal.

I would highly recommend you use gym rings first to build on form

Press ups is a movement that if the form isn't great, you really won't get a lot from it apart from achy shoulders.

Elbows want to stay nice and tight to your sides, and they will try and flare out....

If they do, reduce the difficulty for awhile and build on it

Options...

Gym rings, great for begginer level

On knees

Eccentric reps

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The below clip will run over the above mentioned movements

Choose one of each

Over head pressing

Tricep extensions

And a press up variation and start adding them into your workouts 💪

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Think...

Building muscles doesn't make me bulky...

It stops me being floppy

Not sure I'm allowed to say that buy ya know 🤷‍♂️

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03/12/2025

02/12/2025

4 Movements That Will Keep You Young

Sitting is the new smoking!

What???

As technology advances, the need for physical movement diminishes with it.

If you look back in the day, a lot of work would of involved more movement

Now most work is done via emails or a click of a button.

Hence the new saying....

Sitting is the new smoking 💀

So what can we do to help counter this and keep our body's young and be able to last a life time?

Start with these 4 types of movements

1️⃣ Hip hinge

It's basically learning or using your hips to help pick things up rather than the lower back.

You focus more on pushing the hips back rather than rounding the spine.

Movements such as...

Deadlifts
RDL

2️⃣ Squat

Another great way to stay young.

Not only does it keep your hips and knees healthy it also helps with the bowels

You should aim to squat to your full depth. Easier said than done I know.

You can start with box squats to help increase the range of motion

Or you can even start off with split squats

3️⃣ Pressing

Pushing weight over your head or off your chest.

Another basic movement that we can all do and help keep our shoulders young

4️⃣ Pulling

Another fundamental movement to keep our body's young.

It's the opposite to pressing which aids in the prevention of imbalances and poor posture.

Things like forward head posture and rounded shoulders can be reversed, with a good pull routine

Movements such as....

Rows
Face pulls.

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The human body is a weapon and can withstand and last a lifetime.

Just help it out a little and it will soon remember what it's meant to do

And reward you with a reverse in age and some much needed energy 💪

01/12/2025

The Best Way For You Ladies To Train?

We have seen some great progress over the last few months with a lot of the ladies here at the gym.

Especially those who are now doing a split of weight training and HIIT sessions.

The results physically and mentally are clear to see 💪

So the two types of training that seem to be complimenting each other really well...

1️⃣Weight training

Your standard working against resistance in a controlled manner.

This is the building block of the body

This is where you create lean muscle mass, more lean muscle less things are floppy.

This is where you fix your posture and reduce the knee, back and shoulder pains.

This is where you start to sculpt the body into how you want it to look

It's the foundation 🧱

2️⃣Then you have the HIIIT sessions.

This is where you look after your heart health

This is where you increase you endurance and durability

This is where you build an unbreakable will to keep moving forward.

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The combination of the two allows for you to train all energy systems and muscle fibres and in return see a greater return on your progress.

Both do wonders for mental health and give you clarity

With the clarity training brings to your mind it transfers across to everything else in life.

Better decisions
Better mood
Better energy

And so on.

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We are all on the clock and a new day is never guaranteed.

Sacrificing a few hours a week to work on yourself doesn't just benefit you but those around you as well.

And those days we do have left are far more enjoyable when everything is clear 👊

28/11/2025

A combination that can help shoulder pain and back ache!

Office work?

Sat at computer throughout the day?

All can cause pain through the shoulders and lower back...

But you can fix it easy enough 😃

Let's take a looksy...

1️⃣Seated rows...

Your main focus should be on keeping the shoulders down and then the squeeze right between the shoulder blades.

That's were the magic happens

High reps

Shoulders away from the ears

Tight squeeze of the shoulder blades

Rounded shoulders is caused a lot by weak or a under active upper middle back

2️⃣Rollouts

Don't be scared 😱

In one of the clips you'll see I'm using a box as a blocker?

This is to stop over reaching and to allow you to build safely and slowly.

My points is to keep the spine from arching (dropping in the middle)

Use the hips to initiate the movement

And crunch back in

Great for core strength

And....

It'll help start to stretch the lats out...

Tight lats cause shoulder problems.

Again start with high reps and build on your range of motion

27/11/2025

Nutrition...

How To Start

How To Make It Successful 🫒

Right stay with me for thus first part...

1️⃣ Start moving first

👇

2️⃣ Watch what you eat - calories

👇

3️⃣ Protein in take

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3 stages

3 stages to do in order....

Why move first is number one?

We are going to think of it as a snow ball affect

You start moving and training first?

Your not going to want to eat like a pigger and ruin the hard work you're putting in.

Once your moving and watching your calories...

Your then going to want faster or better results...

That's where the protein comes in

High protein is the tip of the spear...

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3 stages.....

Use the snow ball affect.

Positive habits give birth to more positive habits ✨️

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25/11/2025

How to Start When You Feel Unfit (Especially for Women 40+)

If you’ve been wanting to get back into exercise but feel too unfit, too stiff, or too far behind....

This is for you. 💛

Here’s the truth....

You don’t need to feel fit to start. You start to become fit.

1️⃣ Begin Small — Really Small

Forget hour-long workouts.

Start with 10 minutes of gentle movement....

A short walk

Light bodyweight exercises

Stretching to wake up your joints

Tiny steps build big confidence.

2️⃣ Focus on How You Want to Feel, Not How You Look

At this stage in life, fitness is about....

More energy

Less joint pain

Better sleep

Feeling strong in everyday life

Your body deserves kindness, not pressure.

3️⃣ Choose a Space Where You Feel Safe

Busy, intimidating gyms can be a blocker.

Find a space designed for women like you, where the environment feels calm, private, and supportive.

4️⃣ Strength Training Is Your Best Friend

You don’t need heavy weights to start.

Even light resistance can help....

Boost metabolism

Support hormones

Strengthen bones

Reduce aches

Consistency matters more than intensity.

5️⃣ Don’t Go It Alone

A coach who understands midlife women can help you

Move safely

Avoid injury

Make progress you can actually feel

It’s never about perfection — it’s about support.

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Remember....

Starting again isn’t a setback....

It’s an act of courage and self-respect.

And you’re capable of so much more than you think.

If you’d like help getting started in a private, welcoming space designed specifically for women 40+, send me a message

I’d love to guide you. 💪