Coach Maya Elizabeth

Coach Maya Elizabeth The women's strength coach that takes a 'health first' approach

31/03/2026

That heavy feeling and mental fog you can't shift can build up easily of you spend most of your day sat down.

Your body is constantly trying to clear excess fluid, waste, and inflammation through the lymphatic system but unlike the cardiovascular system, it relies heavily on movement to function.

10k steps a day isnt a just a calorie burning task, its a way to encourage movement across the day that's low intensity but consistent.

Without it, things can start to slow down…metabolic rate, lymphatic flow which is what that foggy, puffy feeling is telling you.

At this point we dont want to just look good, we want to actually feel good too, which is why I place equal if not more value on getting regular movement than just one intense workout for the day.

Sometimes it’s not about doing more.
It’s about supporting what your body while it does what it needs to do.

Lets be honest, we're all doing a lot. Whether that be in or out of the gym. As women it's a big ask to do ALL the thing...
03/12/2025

Lets be honest, we're all doing a lot. Whether that be in or out of the gym. As women it's a big ask to do ALL the things on just enough.

Sometimes the most powerful thing you can do is give your body more so it can regulate, grow and actually feel good again.

Your energy, hormones and nervous system will thank you.

If you’re in a phase where you need more energy, more stability, better hormones and better training my DMs are open

01/12/2025

PART 3

The same weight can feel completely different week to week.

That’s not a participation-prize statement, it’s science.

Strength shifts with sleep, stress, recovery, and for women, the cycle adds another layer.

Some weeks you’ll feel strong, others you won’t.

Keep showing up, adjust to what’s real on the day, and trust the process.

25/11/2025

Key takeaways:

Tune in to your body's feedback from set to set and adjust accordingly, rather than chasing specific numbers.

Warm-up sets are for preparation and information, not spending too much energy - save that for your top sets.

Bring in manageable back-off sets to increase overall volume.

In Part 3 we go into why linear progression isn't the only thing that matters.

24/11/2025

PART 1: Warm up & Mobility

If you feel a bit “off” in late luteal, you’re not imagining it!
Coordination, mobility, and core bracing can all change thanks to hormonal shifts.

That’s why the warm-up is your first checkpoint. When motivation is a little lower we can easily be tempted to rush through it, but this is exactly where we need to slow it down, prepare your body well and gauge where your body’s actually at before you load anything.

Part 2 is about managing load during the actual workout. Stay tuned!

17/11/2025

Autoregulation isn’t new.

Elite athletes have used it for decades to manage stress, recovery, and performance.

Strength, motivation, even coordination naturally shift across your cycle. Not because you’re delicate, because you’re hormonal by design.

Cycle syncing is simply built-in autoregulation

Elite athletes autoregulate.
Women cycle sync.
Same principle, new label.

Its not about excuses, its about being in tune with your own biofeedback to keep training, build that muscle with fewer setbacks and most importantly, to keep enjoying the process.

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Haunted House but… every room is a women’s health study that never happenedHaunted House but… your doctor says it’s just...
31/10/2025

Haunted House but… every room is a women’s health study that never happened

Haunted House but… your doctor says it’s just stress

Haunted House but… the mirrors reflect male physiology

You get the idea!

I had fun making this post. Will this Halloween be the birth of the dark villain arc?! 🤔

16/10/2025

You don’t have to track everything to stay on track.
Here are 3 ways to simplify it 👇

1. Track one macro. Whichever will make the biggest difference right now (protein, fibre, or total calories). Much less overwhelming while allowing the habit to build.

2. Teack a few solid recipes. Take some time to log a handful of balanced meals once, then keep them on rotation. Consistency without the mental load (this one's my favourite)

3. Track your habits, not your just your intake. Instead of focusing on numbers, pay attention to what you do daily. Are you sleeping well, staying hydrated, hitting your movement goals and eating regularly? This is the info thats going to move the needle

10/10/2025

If you could out-cardio a body that’s under stress, you'd have hit your goal by now.

When hormones are out of balance, your metabolism isn’t turning on you. Its actually working for you trying to protect the reserves it still has.

The more you push (more cardio, less food, more “discipline”), the more it resists.

Where stress load is already high, or thyroid has slowed, or the gut is inflamed, the body doesn’t care how many steps you’re clocking. It's trying to survive, not get stronger.

So before you think of adding another HIIT class or taking another carb cut, pay attention to the cues.
Your results (and sanity) will thank you.

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Tinworth Street
London
SE115AL

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+447506706933

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