Willow. Strength and Health Coaching (2026)

11/07/2022

Who I'm Working With

The outcomes I coach people towards are a cool reflection of my evolving expertise, experience and what lights my fire.❤️‍🔥

➕️ Lifting for Health + Chronic Pain.

People who value strength training holistically.
They understand that preferential aesthetics are a BYPRODUCT of FEELING and MOVING well, look to gains over the years rather than days or weeks and soak up my recovery/lifestyle + nutrition feedback willingly. 🙌

Many of these clients are getting stronger/more athletic in spite of conditions like M.E, muscular dystrophy, endometriosis and amenorrhea. Seemingly small improvement in these populations gives me mega butterflies.

🤾🏼‍♀️🚴🏽‍♂️ S&C

Helping athletes people get stronger and more robust so they can do the sport they love well without getting injured, is fun as f**k. In terms of session planning, it itches my creative scratch. 🥰
My field, court, track and aerial clients show up and do the work. Most of them fall in love with the lifting process because they and their team mates can SEE the carry over.

Working with my own team this off-season has been a dream opportunity. 🏈

🏋🏻‍♀️ Aspirational Strength Athletes

Lifters/gym lovers wanting to step up, experience what individualised programme design, communication and professional direction can do for them. Getting to know these people and figure out how their unique body works is key to eliciting change and discovering what they're made of. Problem solving, active listening and cheerleading make this group a joy to coach.

📢 Drop me a message with your email if you'd like to be notified as soon as spaces for either 1:1 or online coaching become available or ask about small group training and

23/04/2022

What Coaching Means To Me ⭐

I've been soo loved up with both online and in-person clients since returning from hols. 🌞

Their varied experience levels, short + long term goals and support needs are precisely what makes going to work endless fun for me. 🙏

I feel grafeful AF because working with a broad spectrum of people keeps me curious. 🤓 Their different sports, physiologies, lifestyle barriers and priorities all keep me seeking new angles to communicate, coach and programme from!

That being said- even if they all powerlifted or played rugby, were the same age and training age, coaching for me is about working with the individual that stands front and centre.

It is NOT about seeking a select few who mirror your own fitness/health beliefs, attitude and priorities.

Yes, imparting knowledge and skill is undeniably a HUGE part of getting them there.. But arguably solid online resources can do that too.

Its great active listening, attentiveness, emotional awareness, communication and relationship building that make great coaching.

My job means creates space for INDIVIDUALS:

1 ➡️ To pinpoint their authentic internal drivers.
(Find + understand their why.)

2 ➡️ To develop self-awareness, assessment and observational skills.
(See themselves on the path at all points!)

3 ➡️ To trust me and fall in love with the training process.
(Keeps adherence higher for longer!)

Shout out to coaches everywhere, giving their all to support and guide.👊 Have a great weekend!

03/12/2021

📢📢 PTs and Coaches 📢📢

Working outside with clients is a tough gig this time of year. 🥶

Dark frosty mornings, lugging kit from the car, seasonal cancellations can put a bit of a downer on doing the job you really and truly love.

We're inviting fitness coaches in and around the Leith area to our warm private studio at competitive hourly and daily rates.

📢Good tunes
📢Great facilities
📢Less stress

Drop us a DM or email at info@adaptfitnessedinburgh.com to coach with us ASAP

18/10/2021

Menopause Truths

But first - let's agree to give menopausal people a break, as well as a round of applause. 👏

👉Teens go through puberty, a huge hormonal shift, so we make allowances for their behavioural and physical changes. Yet people experiencing menopause (mothers, carers, entrepreneurs, managers, integral members of society and generally barers of all the responsibility) arent always recognised.

It's time we acknowledged how much they DO while managing symptoms of menopause and try not add to their heaving plate. Instead, let's take the load off by showing empathy and gratitude. 💕

Truths:

• Officially, a person has completed menopause after 12 consecutive months without a period.

• On average, a person spends about 1/3 of their life post menopausal. (Too long not for us not to give all the f**ks, I might add. ☝)

• Symptoms are not strictly physical. Rates of depression and anxiety are commonly high for people experiencing menopause. Be sure to listen to and hold space for friends and family.

• Using "people" instead of women can feel awkward at first but it's a good inclusive language habit to adopt, since trans men can experience menopause too and not all women will.

🏋🏾‍♀️• At this stage in the life cycle, people are more susceptible to diseases that relate to reduced bone density and memory loss, including osteoporosis and dimentia. This is by and large an outcome of the ovaries retiring, since estrogen levels decline here. Strength training is the most combative form of exercise.

🥦• Peri and post menopause, our body requires more protein to maintain muscle mass, as we can no longer rely on the anabolic (muscle building) effect of estrogen. 40g of protein per meal is a good place to start.

🌞• Its not all doom and gloom.
Some post-menopausal people express feeling liberated from the male gaze and empowered by the idea that fertility does not define their worthiness.

📚Further reading:
Maisie Hill - Perimenopause Power
Dr. Stacy Sims - ROAR
Dr. Stephanie Faubion - Menopause Solution
Dr Louise Newson - Menopause
Drbrighten.com

03/09/2021

Mindset Shift 🔓

A mindset I'm constantly reinforcing myself and practicing with clients to maintain a healthy relationship with food and exercise:

Eat to supercharge your next workout, instead of exercising to undo your last meal. ⚡

Broadly speaking when it comes to fitness, health and performance, a mindset of 'preparing FOR' elicits preferable outcomes by nature of being more empowering than seeking to reverse the past.

Eating is essential and not to be undone. By shifting gears to focus on our potentials/opportunities over and above regret, we naturally reinforce the kind of positive self-talk that sees us succeed in all aspects of life.

NB: Proof I wore make-up last weekend before sweating if off a few hours later. 🧜‍♀️💁‍♀️

23/07/2021

This has taken me longer than I care to admit:

When my head isn't feeling healthy, it really impacts my physical state and performance.
Anyone else v v v late to the realisation party on this yin? 😂🤷‍♀️

》If you are a person who SHOWS UP and consistently puts in the work for their health + fitness goals but shuns symptoms of anxiety or depression to the back of the room - this reminder is for you!

Physical stressors such as exercise send a signal to the body which says GROW BABY GROW. This kinda input, known as 'eustress', tells the body to Adapt and develop. ☀️🌱

In contrast, negative stressors send a signal to the body which says 'f**k, we are currently being chased by a lion! Halt all nonessential tasks!' ⚠️ Prime example - Loss of period, poor exercise recovery.

Activities that have personally been good for my head, helping optimise health from the inside out:

Coaching with

Listening to an album start > end

Journalling before bed

Reading fiction

Writing poems/stories

Phoning a friend

Stretching in pyjamas

10mins sitting in morning silence

Any of these may SEEM to 'take up' your limited time', but I promise, its time you get back by feeling more focused, less stressed and open to greater possibilities.

We can do a lot better than just physical training. Mind and body ride together. Give some recovery love to your thicc AF brain muscle. 🙏

02/07/2021

🔐 The keys to sustaining fitness..

Exploring movement to get better, because you deserve it

Working hard to reach new feats, because you're worth it

Prioritising health,
because nobodys gonna do that for you

Lifting weights to develop + grow,
because confidence is born of capability

There's still time to join my Saturday AM Kettlebell class tomorrow at the AF Studio and build some solid as s**t shoulders✌
https://adaptfitnessedinburgh.com/classes

07/06/2021

Distraction

With a completely unrelated image of my and my favourite hen Lavander who has since expired. RIP Lavvy. 🐓

In the age of social media, something I check myself on almost every day is whether or not the goals I set and ensuing actions I take actually reflect my personal values.

It's a challenging practice, mostly because buying into other people's vision - in this case, of what constitutes health and fitness success - is made SO EASY by all the swipe swipe swiping and buzzz bleep bloody beeping.

If you're trying to mute this noise to tap into your true values, feel a greater attachment to your fitness goals and the actionable steps that will take you there, writing a list of what matters to you is a killer place to start.

When your plans and pursuits stem from authentic wants rather than those being sold to you, not only is it easier to follow through on them - it's a damn joy.

And when you get distracted by shiny sexy cool things, [which you 100% will] come back to your ever evolving why list. Not his/hers/theirs - YOURS.

26/05/2021

20% OFF ALL JUNE WORKOUT PLANS!

CHOOSE BETWEEN AT-HOME OR GYM-BASED
3 - 4 WEEKLY WORKOUTS FOR 4-WEEKS
APP BASED PLAN INCLUDING DEMO VIDEOS
PERSONAL FEEDDBACK ON YOUR TECHNIQUE

Offer ends Friday Midnight

25/05/2021

All that faff for the sake of 1 rep. 😬

Yesterday saw me hit 2 PRs on my conventional deadlift at somewhere around 60kg bodyweight. (I haven't weighed myself since summer 2020.)

1RM @ 115kg
2RM @ 110kg

For a long time 100kg SOUNDED really heavy, so I pottered around it even though I knew damn well I was selling myself short.

I let the number be big and by proxy, I sold myself short.

If you've been socialised as a girl/ women, this little slice of morning magic is for you:

》 You do not owe the world small.

》 You do not own the world sexy.

Allowing yourself to be larger than life, to glow, grow and expand will make you FEEL sexy, because you know you've got your s**t. But that's for you to enjoy.

I want that double bodyweight DL and I'm gonna get it. What makes you feel most capable and confident? 💥👊

21/05/2021

Authentic

There's no shame or vanity in training for aesthetics.

You're awesome and you want that to show on the outside too. Plus, the desire to attract is kind of animal instinct. 🦧

But on the days you're feeling stressed, tired, overworked, oversubscribed.. You're gonna need more than one reason to workout and eat smart.

Do it to make a habit of following through.

Do it to learn about your body, and the way it interacts with everything.

Do it to inspire someone in your life.

Do it to challenge your relationship with food.

Do it so you don't look back, wishing you had.

Don't worry about her. She's over there, doing her own why. When the road towards your fitness goals begins to look a bit dusty, stop to fact check your WHY, take pride in being a person who lives up to their values, keep on walking if they still match up. 🤟

14/05/2021

Personal Training: Get What You Came For🔒

Anyone else show up for school only to dick around, complete the bare minimum work and flirt with the class trade from across the room? 🙋‍♀️

As much as I wish everyone's experience with me was equal, unfortunately ain't the case. Some will take away more than others; hit big milestones, leap over hurdles and reinvent their relationship with exercise.

Individual variances of age, ability, experience etc. aside, there are some very apparent mindset and behavioural differences which distinguish those who make the most of their time with me and the rest:

🔐 Turning up on time, physically and mentally prepared to work. Symbolic of your commitment to anything!

🔐 They treat personal training as an education in fitness and health.
Successful clients use me as a resource, bringing hunners of questions to every session to level up their understanding on all things exercise and nutrition.

🔐 They see and respect that working with a coach isn't just a cute add on to their life, like a super expensive weekly class. It's a developmental process and long-term investment in themselves!

🔐 Honest about lifestyle barriers, open to experimentation with their habits and excited to explore alternative ways of recovering, fueling and training.

🔐 Clients who get what they signed up for tend to understand what they wanted in the first place.
Being clear about your motivations WITH YOURSELF and with your coach, helps us provide you with the tools you need to succeed far beyond our time together.

Whats your favourite thing about training with a coach? 🤩

Monday	07:00 - 20:30
Tuesday	08:00 - 20:00
Wednesday	11:30 - 18:00
Thursday	08:00 - 20:30
Friday	07:00 - 20:00

Willow. Strength and Health Coaching

11/07/2022

23/04/2022

03/12/2021

18/10/2021

03/09/2021

23/07/2021

02/07/2021

07/06/2021

26/05/2021

25/05/2021

21/05/2021

14/05/2021

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