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Richu Brar Girl Boss Method

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Richu Brar Girl Boss Method

41 & fitter than ever 🚀
I help women approaching 40 and beyond
With health, strength and nutrition
DM “INFO” to learn more about coaching

16/01/2026

2016 wasn’t that long ago…

Or so I thought 🙃

Then I actually stopped and thought about it

Some things were the same

Some things feel like a completely different lifetime

I was still working in gymnastics
We took the gymnasts to perform at Disney – honestly one of the coolest experiences

I was working across two gyms – David Lloyd Kingston and a brand-new The Gym Group in Sunbury that had just opened

Berlin for the first time

I fell in love instantly

Carnival, chaos, colour

Mykonos for a girls’ hen trip – no responsibilities, just vibes

My sister got married

A friend got married

Pokémon GO dropped and everyone was jailbreaking their iPhones like it was life or death 🤣🙈

And then we lost Prince

I was absolutely heartbroken 💔

One of those moments where music, memory and emotion all collide and you feel time move on

Life felt lighter back then

Carefree

Less serious

My camera roll would’ve been full of night-owl holidays, messy laughs, not taking ourselves too seriously at work…

But also quietly getting more serious about me

By the end of 2016, I’d decided to start my first bikini prep

At the same time…

My grandad was in hospital for the first time after a fall

I lost my uni friend Zillin to a brain tumour

I had an accident at work when a fire door ran over my foot – coaching gymnastics in socks because shoes weren’t allowed 😖

I actually went out at night back then

Carnivals Parties BBQs

There was always something happening mid-week or at the weekend

It’s strange how life can be both light and heavy at the same time

How you don’t realise you’re in a chapter until it’s already a memory

2016 shaped more than I realised

And I wouldn’t change a thing

11/01/2026

Health and fitness in your 40s isn’t a quick fix

It’s not an on/off switch

And it’s definitely not something you outsource lightly

This isn’t about gatekeeping

And it’s not about blame

But at this stage of life, who you listen to matters

Most women don’t choose the wrong coach…

They choose what they’re “shown”

A lifestyle

An aesthetic

Motivation

Relatability in some ways…

And that makes sense

But when you’re approaching 40 or already there,
your body, hormones, energy, stress, recovery and habits need more than content

They need experience

Education

Clinical reasoning

And someone who has worked with real people, in real bodies, over decades

Not just ONLINE

If you’ve ever felt confused, stuck, or like you were the problem…

You absolutely weren’t

You just needed guidance built for this stage of life

Not trends or fads built for the algorithm (I am still struggling with the algorithm)

If you’re ready to approach your health like a long term investment, not a reset

Just comment “2026” below to grab a FREE goal setting & lifestyle audit / strategy session

08/01/2026

If you’re approaching 40 or in your 40s and you feel like your appetite has changed, you’re not imagining it

For many women, this stage of life comes with lighter sleep, higher stress, busier days, and less time to plan meals

When that happens, it’s easy to end up with meals that are “healthy” but not actually satisfying, and then cravings or grazing show up later

That’s a simple structure I call the 3-part plate:

Protein + fibre + volume (veg)

Not a reset

Not perfection

Just a repeatable way to build meals that keep you fuller for longer

Use it like this (pick what you like):
• Protein (palm-sized): Your lean preference
• Fibre (one fist): oats, lentils, wholegrains, fruit, legumes
• Veg (two fists): salad, soup, stir-fry veg, roasted veg

If you want the easiest way to start: choose one meal per day (lunch or dinner) and do the 3-part plate for 7 days

Notice what changes: fewer “drive-by snacks”, less constant thinking about food, and more predictable energy

Comment “PLATE” and I’ll reply with 10 quick meal combos for busy weeks

07/01/2026

Quit being a b*tch 🫢

to be fair, I shouldn’t be surprised by this

Every year it’s always the same thing

“There’s too many people in the gym”

“Oh look, it’s the New Year New Me crew”

Anyway, my point is be kind!! 🐝💗

You might not know the courage it took for some of those people to make it there

Throughout my 20+ career…

I’ve always found the people that need the most help when it comes to their health and fitness sadly don’t even make it to the gym 😥

So if you see a newbie in there, offer a smile some help or maybe even just a friend friendly chat

Don’t be a d*ck

the gym should be a happy welcoming environment that absolutely everyone deserves to hold space 🫶🏽

And if you’re one of those women that feel like you are nervous about getting started or finding your feet

Drop me a message and let’s help you along 💗

04/01/2026

Michelle is turning 36 this year

And instead of waiting for 40 to “do something about it”…

she’s already getting in the best shape of her life before the milestone even hits

When we started working together 12 weeks ago, she was stuck

Inconsistent & Unmotivated

No clue where to begin, and felt like she’d lost her way

Fast forward to now?

This is what body recomposition actually looks like:

✅ Waist: 77 cm → 70 cm
✅ Hips: 102 cm → 92 cm
✅ Body fat: 30.4% → 23.2%
✅ Weight: 73 kg → 70.1 kg

She did all this while working full time, moving house, and going on holiday

No extreme dieting

No endless cardio

Just structure, strategy, and support that actually fits real life

Michelle’s not waiting for 40 to make a change

She’s showing up now, so she can enter her next chapter strong, lean, and confident AF

This is your reminder!!

If you’re approaching 40 and feel stuck, I’ve got you

If you’ve already turned 40 and feel like you’ve lost your way?

It’s not too late

DM “GIRL BOSS” to learn

Let’s get to work and boss your body before you hit 40 💪🏽💗

03/01/2026

Everyone thinks they need motivation

You don’t

In fact, the lack of motivation is often a GOOD thing

Because if motivation is the only reason you train, eat well, or look after yourself

The moment it disappears, so do YOU

I show up here even when I’m tired

Even when posting feels heavy

Because I know how much this space matters to women at 40

And honestly…

If I stopped showing up… who else would be here doing this work properly?

Decades of experience

Real bodies

Real lives

Real change

That’s exactly how I want you to look at your fitness and health

If you give up on it… delay it… keep dancing around it

Who PAYS the price?

Your future self

Your energy

Your independence

Your family

And yes…

Eventually the NHS

This isn’t about aesthetics

It’s about responsibility

Legacy

And refusing to opt out of your own life

I show up because it means something bigger than me

And your fitness deserves the same respect

Start small

But don’t stop showing up

Richu 💗🙌🏽

31/12/2025

As one year ends and another begins…

And honestly, I’m not rushing to wrap it all up neatly 🤷🏽‍♀️

Sitting here, letting the day settle, I realised how hard it is to summarise the last 12 months…

Not just in business, but as a person

The growth, the challenges, the conversations, the women I’ve had the privilege to support…

It doesn’t fit into one caption or one takeaway

And maybe it doesn’t need to

Reflection matters, but sometimes it doesn’t need to be spoken, written, or packaged

Sometimes it’s just something you feel

Something you let move through you quietly

I also find New Year a bit strange

We call it a fresh start, a clean slate…

Yet we’re right in the middle of f***in’ winter

Cold days, low light, bodies craving rest, warmth, slowing down

It’s a season that naturally asks us to soften, not sprint

So if you’re feeling reflective but also tired… hopeful but not ready for a full reinvention… that makes sense 🫶🏽

You don’t become a new person at midnight

You don’t need a dramatic reset

You don’t have to rush this season

I’m flowing into the new year with intention, calm energy, and space to let things unfold

Not forcing, Not pushing

After all… it’s just another year, right? 🤍

Here’s to moving forward gently 🥂

29/12/2025

If you’re a woman approaching 40 (or already there), this part matters more than ever.

Post-Christmas panic usually looks like:
• more cardio
• fewer calories
• “I need to undo this” energy

But your body doesn’t work like a bank account that needs punishing.

Those extra carbs and festive meals didn’t “ruin” anything

They topped up muscle glycogen, supported training performance, and gave your body usable energy

When you lift, you direct that energy into strength, shape, and metabolic health instead of stress

This is why I don’t push:
🚫 panic cardio
🚫 extreme deficits
🚫 starting again every Monday

For women in this phase of life, resistance training does more than burn calories:
• improves insulin sensitivity
• supports hormone balance
• protects muscle as we age
• creates the “toned” look most women actually want

Cardio has its place; but it’s not a punishment tool

The goal after Christmas isn’t to erase December

It’s to return to structure, train with intent, eat enough protein, and let consistency do the work

Strong beats stressed

Always 🙌🏽

If you’re ready for a smarter, sustainable approach going into January, comment “2026” below to learn more about coaching

28/12/2025

January is officially open 🙌🏽

If you’re a woman approaching 40 or already there, and Christmas has left you feeling a bit off in your body, your energy, or your confidence; this is for you

You’re not failing

Your body hasn’t “stopped working”

What worked in your 20s and early 30s just doesn’t land the same anymore

If you’re:
• skipping meals but still not seeing progress
• confused about how to eat for fat loss now
• relying on random workouts that used to work but don’t anymore
• smashing life and career, yet quietly frustrated with your body

…it’s time to make you the priority

This January programme is not about crash dieting, extremes, or starting over every Monday

It’s a structured, sustainable approach designed specifically for women in this phase of life

To help you drop body fat, build strength, and feel confident in your own skin again

You’ll also get added support and accountability to keep you consistent when motivation dips (because it will and that’s normal)

No extremes

No guilt

Just progress that actually lasts

Comment “2026” to apply

28/12/2025

This is what happens when food noise disappears and habits take over 🙌🏽

Michaela joined me a year ago; and she’s just invested in another 15 months of coaching.

Not because she’s stuck.
Not because she needs a reset.
But because she chose to change her habits and lifestyle, instead of resorting to quick fixes.

The screenshots tell the story clearly:
• 84.28kg → 67.6kg
• 16.7kg down over the year
• 11% body fat reduced
• A steady downward trend; not extremes, not chaos

This is what progress looks like when someone is properly supported

But the biggest win?
The food noise is gone 🙌🏽

No constant overthinking.
No swinging between restriction and “starting again Monday.”
No relying on willpower.

Here’s what changed instead 👇🏽

✨ Calm, confident food decisions through structure and pre-planning
✨ Strength and calisthenics built into real life
✨ Daily movement that’s sustainable, not forced
✨ Flexibility around weekends, events, and holidays
✨ Habits that last (6k steps instead of obsessing over 10k)
✨ Fat loss without cutting favourite foods or chasing trends
✨ Learning how to fuel with protein, fibre, and balanced calories
✨ Planned diet breaks so progress feels manageable long-term

This isn’t just weight loss.

It’s control.
Clarity.
Confidence.

She’s invested in another 15 months because she knows this isn’t about finishing; it’s about continuing to build a body and lifestyle that lasts.

That’s what long-term coaching is for.

👉🏽 DM “GIRL BOSS” if you’re done with quick fixes and want support that actually changes how you live and eat.

Address

London

Opening Hours

Monday	7am - 8:30pm
Tuesday	7am - 8:30pm
Wednesday	7am - 8:30pm
Thursday	7am - 8:30pm
Friday	7am - 8:30pm
Saturday	7am - 8:30pm
Sunday	7am - 8:30pm

Telephone

+447507957993

Website

http://girlbossmethod.com/

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