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Duffy Online Coaching

𝙃𝙚𝙡𝙥𝙞𝙣𝙜 𝙬𝙤𝙢𝙚𝙣 𝙢𝙖𝙠𝙚 𝙬𝙚𝙞𝙜𝙝𝙩 𝙡𝙤𝙨𝙨 𝙨𝙞𝙢𝙥𝙡𝙚, 𝙧𝙚𝙖𝙡 𝙖𝙣𝙙 𝙨𝙪𝙨𝙩𝙖𝙞𝙣𝙖𝙗𝙡𝙚 𝙨𝙤 𝙩𝙝𝙚𝙮 𝙘𝙖𝙣 𝙖𝙘𝙝𝙞𝙚𝙫𝙚 𝙩𝙝𝙚 𝙗𝙤𝙙𝙮 𝙩𝙝𝙚𝙮 𝙝𝙖𝙫𝙚 𝙖𝙡𝙬𝙖𝙮𝙨 𝙬𝙖𝙣𝙩𝙚𝙙 💜
𝙒𝙖𝙣𝙩 𝙩𝙤 𝙬𝙤𝙧𝙠 𝙬𝙞𝙩𝙝 𝙪𝙨👇🏻

29/12/2025

How the last week has looked for us 🎄🎅🏻

24/12/2025

Merry Christmas from us 🎄

We hope everyone has a magical day but most of all we’d like to say a huge THANK YOU to all of our clients.

Thank you for reaching out to us, choosing us and letting us in on your journey.

Appreciate you all
Lots of Love
Amie & Siobhan ❤️

23/12/2025

The ONE thing that changed the game for us 👆

No more starting over.
No more only showing up when life is sweet.
No more quitting because things weren’t perfect.

Consistency isn’t doing the most.
It’s knowing what you don’t drop when life gets loud

22/12/2025

Breaking free from the all-or-nothing loop isn’t about eating less, training harder, or chasing the scales.

It’s about fuelling your body, building strength, and finally feeling good again.

Shona didn’t need more discipline.

She needed permission to eat, rest, and train with intention.

And look what happens when you do that consistently, without extremes.

Strong.
Energised.
Confident.

This is what sustainable progress actually looks like 💜

19/12/2025

For the women who only know extremes 👀

Most of our lives, we’ve only ever been in two modes

Pushing hard or pulling everything back.

Dieting, restricting, burning out, backing off then starting again. 🥱

And that’s exactly why I want to share where we’re at right now because this phase is the one most of you never get to experience.

It’s been just over six weeks since our photoshoot, and we’re currently in a reverse diet phase.

Calories are up.
Training intensity is up.
Performance is improving.
Bodyweight is holding steady.

But here’s the important part 👇

Nothing feels chaotic.
Nothing feels out of control.
And nothing feels like we’re ‘undoing’ the work we just did.

This phase isn’t about getting leaner.

It’s about proving that more food doesn’t mean less discipline.
It’s about training hard without underfeeding our bodies.
Pushing intensity without running ourselves into the ground.

And letting performance, not restriction, lead the process.

This is the phase most women never experience.

The missing piece!

But when you’ve lived in extremes for so long, anything that isn’t all-or-nothing can feel like you’re about to lose control.

The middle ground feels too risky.

Our goal right now is to push calories as high as possible while maintaining a good condition.

And instead of losing control, what’s actually happening right now is;

• Better training sessions
• Higher output
• Improved recovery
• More energy
• And a body that finally feels supported

The middle ground is where long-term results are actually built.

If you’ve never planted your feet there before.
I promise you, it’s not a place you should fear 🤌🏻💜

18/12/2025

If you’ve followed along with my last few of posts, you’ll know this time of year often pushes women to one of two extremes 👇

❌ dieting harder
❌ or completely checking out until January

But here’s the reality most women have never been taught ..

You’re not failing with food.
You’ve just never learned how to live in the space between ‘on a diet’ and ‘off the rails’

If I wanted to finish the year strong, this is exactly what I’d do.

2. Stop treating food like it’s either ‘diet’ or ‘a blowout’
Most women know how to eat less.
Really well!
And they know how to overindulge.
What they haven’t been taught is how to eat enough, consistently.

So when calories increase, the only option they see is indulgence which brings guilt and the feeling of being out of control.

2. Learn how to increase food with intention, not emotion

Instead of jumping from low-calorie meals to constant treats, focus on nourishing, calorie-dense foods that actually support your body.

That might look more like 👇

• Adding fats back into meals - swap the low fat to full fat or add in those oils and butters.
• Increasing portion sizes, slowly.
• Choosing foods that fuel you, not just ‘fill you’ for a short period.

This is how you create balance and remove the belief that eating more automatically means losing control.

3. Practice living in the middle

This is the part most women avoid
BUT
it’s where progress actually comes from.

Living in the middle means 👇

• Eating full meals
• Not compensating for every indulgence
• Allowing flexibility without spiralling
• Fuelling your body even when you’re not dieting

The real shift is realising ..

You don’t need more willpower.
You don’t need to be stricter.
And you definitely don’t need to wait until January.

You were never taught how to fuel your body and live with balance,
only how to diet, with extremes and how to do it on repeat.

And once that clicks, everything changes 💜

17/12/2025

Want to know why you’re not losing weight?

16/12/2025

If you’re a woman who feels like she’s already written off the rest of the year and told herself,

“I’ll start again in January”

This one’s for you 😘

After sharing my story in my last post, I want to talk about something I see every single year around this time ..

Life gets busy.
Routines feel messy.
Motivation dips.

And instead of adjusting the plan
You completely sack it off.

Going to the gym stops.
Nutrition goes out the window.
And your mindset has only one thought process 👇
“There’s no point now . I’ll start in January.”

How many times have you told yourself that?

Sorry to say but
December isn’t your problem.
And January isn’t your solution.

Every time you hit pause, it becomes harder to believe you’ll really start again.

The weeks you write off now don’t just disappear.
They shape how you feel going into the new year, physically and mentally.

That’s exactly what I realised during my own difficult season.

I could have waited for the right time. Until I felt less heartbroken.
But instead, I chose to show up and stay consistent with what I could control.

And that’s what actually moved the needle.

If you’ve already mentally checked out for the rest of the year, let this land 👇

You don’t need a fresh start or a clean slate.
You need to know exactly how to stay in the game, even if things aren’t perfect.

I’ll be sharing exactly what I’d focus on instead in my next post..

15/12/2025

My goal wasn’t fat loss.

It was holding myself to a higher standard.

The first photo was taken during a difficult period of my life.

At this point, I was training consistently.
From the outside, it probably looked like I had things together.
But the truth was ..

My nutrition had slipped.
My commitment wasn’t where I knew it could be.
And without realising it, I had started putting myself last.

Grief has a way of doing that.

You survive.
You cope.
You get through the days.

But slowly, the standards you once had for yourself begin to drop.

And I remember thinking 🤔
I can’t keep showing up halfway for myself or for the people I coach.

When our annual photoshoot came around, I made a decision. If I was going to do this, I was going to leave no stone unturned.

Not through extremes.
Not through punishment.
But by showing up consistently and with intention.

That goal mattered to me because I never want to ask my clients to do something I’m not willing to do myself.

I want to lead from the front.

To show that even in difficult seasons, progress is possible when you

• Hold yourself to a higher standard
• Remove the all-or-nothing mindset
• And commit to doing the basics well - on repeat!

This wasn’t about being ‘perfect’

It was about proving to myself and to my clients that you don’t have to sacrifice your life to achieve a goal.

You just have to keep showing up.

If you’re reading this and you feel like life has knocked you off track.

You’re not failing.
You’re human.

The way forward isn’t starting over.
It’s raising your standards one habit at a time.

What’s the goal you’re working towards right now?
Comment below 👇
We’d love to hear it and support you.

13/12/2025

The DOC Christmas Party

Thank you to everyone who came along, was such a great night 🥂

Thank you to Chantelle & Sean from .band for coming along to our second DOC event, it wouldn’t be the same without you pair 🫶🏻

We are extremely proud of the community we have built 🥹❤️

11/12/2025

Doors CLOSE on Monday!

There is ONLY 4 spots left to join me
in Denny for Group PT in January
Secure your spot now and pay nothing until January 👏🏻

Whether your a complete beginner or a regular gym goer these sessions are designed for women who want to get fitter, stronger and more confident in the gym.

You’ll not only improve your strength and fitness but you’ll also gain the knowledge and skills to train safely and effectively, unlocking your full potential.

Group PT isn’t just about working out it’s about support, motivation and accountability.

You’ll leave each session feeling empowered, energised and ready to take on new challenges, all while having fun and connecting with like-minded women.

If you’re ready to show up for yourself and see what you’re truly capable of these sessions are for you 💜

10/12/2025

Sister Sister 👯‍♀️

Coaching family can go one of two ways

but I can genuinely say it has been an absolute pleasure coaching my little sister Colleen over the last couple of months.

When she came to me back in August and asked me to coach her and explained her reasons for starting,

I knew it was much deeper than just a physical transformation.

I knew she needed it.

Within a month inside DOC she signed up to the annual team photoshoot, something completely out of her comfort zone and something I never thought she would do.

Not because I didn’t believe in her but because I know she doesn’t truly believe in herself.

But she smashed it and I am so proud of her.

The change in Colleen not just physically but mentally has been amazing to see.

Her confidence has grown so much, she’s finally being herself again and she’s genuinely showing up for her.

We got her back into the gym after years of avoiding it and she has been consistent from day one.

Not perfect but consistent and that’s what has made the difference.

Colleen’s journey is about changing how she feels, how she shows up and what she believes she can do.

Now onto the next goal for this one 💜

Address

Denny

Opening Hours

Monday

9am - 6pm

Website

https://linktr.ee/duffyonlinecoaching

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