Sarah Chambers | Women's Weight Loss & Fitness Coach Instagram Profile Picture

Sarah Chambers | Women's Weight Loss & Fitness Coach

@fit4fun_pt

Women's Weight Loss Coach, Personal Trainer
🔥 Empowering midlife ladies to get strong & confident 💪 Without hours in the gym or strict diets 👇 FREE 30 min workshop
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Top Instagram Posts of Sarah Chambers Womens Weight Loss Fitness Coach

Sarah Chambers Womens Weight Loss Fitness Coach’s Most liked posts from the last 30 uploads.

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As I mentioned last week; I gained a few kilos this summer. Not the end of the world — but enough that my jeans are protesting and I don’t feel quite like myself. So I did what I tell my clients to do: 📒 Tracked my food 👀 Looked at the data 💡 Learned the lesson Here’s what stood out: 🍕 Carbs snuck in everywhere — pasta, pizza, toast and cake (although to be fair, we had a family birthday last week!) 🙃 🥚 Protein was solid some days… but skimpy on others 🍫 Weekend portions = full chaos (practically half a birthday cake? oops…) I definitely wasn’t in a fat-loss zone — I was in a comfort food zone! So here’s the game plan for this week: ✔️ Protein front & centre — 25–30g per meal ✔️ Snacks = protein + produce ✔️ Carbs still in, but not all-day double-deckers ✔️ One proper, portioned out dessert — no grazing and 2025-09-22 22:13:01 .. 5 -32% 0 -100%
I’ll never sell you a shred, a detox, or a skinny tea. Why? Because they don’t work. You deserve better than quick-fix scams that prey on women in midlife. I coach women for strength, not shame. Strength that makes your body work better. Strength that gives you energy, confidence, and a metabolism that actually supports you. If you’re done with BS fitness culture, follow along — this is your safe space. Let's build strength together, not starve ourselves smaller. . . . . . #londonblogger #fitover30 #fitover40 #fitmum 10 #getstrong #StrongAtAnyAge #strongnotskinny #strengthtrainingforwomen 2025-09-20 16:54:53 I’ll never sell y.. 4 -46% 4 +127%
This was my quick, effective outdoor workout with minimal kit that I did today over my local park. I love full-body circuits like this: They’re efficient. They’re effective. And they tick off every major movement pattern your body actually needs to feel fit for everyday life. Push. Pull. Squat. Lunge. Jump. Carry your shopping and not break a sweat. That kind of strong 💪 This one hits every major muscle group — and I did it outside. Fresh air, movement, no mirrors or machines — just me, my body, and the basics. And honestly? That’s more than enough. 🌿 Even if you’re not up for a full workout today, ten minutes outside — walking, breathing, being — does wonders for both your physical AND mental health. Don’t underestimate it. Here’s what I did 👇 2 rounds: ⏱ 40s work / 20s rest 1️⃣ Skipping with a rope ➡️ Great for cardio, timing, coordination ➡️ No rope? Try invisible skips or marching high knees 2️⃣ Squat jumps ➡️ Power + lower body strength ➡️ Scale to squat taps or bodyweight squats 3️⃣ Press ups ➡️ Upper body push + core ➡️ Modify with incline or wall press ups 4️⃣ Bulgarian split squats ➡️ Single-leg strength + stability ➡️ Reverse lunges are a great alternative 5️⃣ Burpees ➡️ Total-body conditioning + grit ➡️ Step back/in, remove jump = low-impact win 6️⃣ Pull-ups / Banded ➡️ Upper body pull — essential for balanced strength ➡️ No bar? Bent-over rows with a band ✨ Simple. Sweaty. Scalable. You don’t need more. You need moves (and moments) that actually work — for your life, your body, your energy today. 💬 Save this to try later, and follow me for more do-able, real-life workouts & strength tips that meet you where you’re at. . . . . ‌ #midlifefitness #strongwomenover40 #outdoorworkout #ukfitfam #fitover40uk #southeastlondon 2025-09-19 23:33:08 .. 4 -46% 0 -100%
Hello ladies - in case you’re feeling ‘less than…’ for whatever reason today - here’s me in all my unfiltered, wrinkly glory to say; Please can we normalise ‘middle-aged skin’ that looks like this 👏 The lines. The texture. The inevitable fact that gravity is setting in?! We’re not 25, and we don’t look 25 anymore! Ladies please let’s collectively band together and start shouting this message LOUD: There’s nothing wrong with looking your age. But in a sea of Botoxed brows, ‘snatched’ jawlines (please can we just cancel this word already?!) and filtered feeds, it’s easy to forget that. And it messes with your head — not because you’re vain, but because you’ve been taught that ageing is a flaw, and wrinkles are ugly, rather than a fact of life. So here’s me. No filter. Just a face that’s lived in. With just a smear of blusher and mascara, because quite honestly, that’s about all most of us can be bothered with, or have time for. 🧡 So if you’re done being made to feel bad about getting old, being sold 20-step skincare routines, supplements and wrinkle-fighting lies - 🧡 If you want strength, sanity, and self-care that’s actually do-able (and affordable!)… 🧡 You're fed up with overly glossy influencers who always look perfect! 👉 Then follow me Not for airbrushed perfection. But for real talk, strength, and the kind of glow that comes from finally putting yourself first 💪✨ . . . . . #realskin #middleagedskin #ageproud #fitnessmotivation #fitover40 #personaltrainer #healthylifestyle #bodyconfidence #nofilterneeded #womenwholift #UKfitness #strongasfuck #loveyourskin 2025-09-18 20:01:25 .. 0 -100% 0 -100%
Hello ladies - in case you’re feeling ‘less than…’ for whatever reason today - here’s me in all my unfiltered, wrinkly glory to say; Please can we normalise ‘middle-aged skin’ that looks like this 👏 The lines. The texture. The inevitable fact that gravity is setting in?! We’re not 25, and we don’t look 25 anymore! Ladies please let’s collectively band together and start shouting this message LOUD: There’s nothing wrong with looking your age. But in a sea of Botoxed brows, ‘snatched’ jawlines (please can we just cancel this word already?!) and filtered feeds, it’s easy to forget that. And it messes with your head — not because you’re vain, but because you’ve been taught that ageing is a flaw, and wrinkles are ugly, rather than a fact of life. So here’s me. No filter. Just a face that’s lived in. With just a smear of blusher and mascara, because quite honestly, that’s about all most of us can be bothered with, or have time for. 🧡 So if you’re done being made to feel bad about getting old, being sold 20-step skincare routines, supplements and wrinkle-fighting lies - 🧡 If you want strength, sanity, and self-care that’s actually do-able (and affordable!)… 🧡 You're fed up with overly glossy influencers who always look perfect! 👉 Then follow me Not for airbrushed perfection. But for real talk, strength, and the kind of glow that comes from finally putting yourself first 💪✨ . . . . . #realskin #middleagedskin #ageproud #fitnessmotivation #fitover40 #personaltrainer #healthylifestyle #bodyconfidence #nofilterneeded #womenwholift #UKfitness #strongasfuck #loveyourskin 2025-09-18 14:57:55 .. 36 +386% 21 +1,093%
3 mistakes women in their 40s make when working on their fitness (and how to fix them): ❌ Overdoing cardio and wondering why the weight isn’t shifting. ❌ Under-eating protein, leaving you tired, hungry, and frustrated. ❌ Expecting “all or nothing” results — then burning out. The fix? 👉 Swap endless cardio for 2–3 strength sessions. 👉 Aim for 25–30g protein at each meal. 👉 Focus on consistency, not perfection. These small shifts = huge results. Save this post for the next time you're tempted by yet another quick fix, miracle supplement or cure, hit me a follow, or comment START if you're ready to begin your journey today 💪👇 2025-09-17 21:39:04 .. 1 -86% 0 -100%
There's never a perfect time to start, it sounds cheesy, but you just have to make that decision to give it a go, and believe you can do it. I'll never sell you a 6 week shred, but after 12 weeks of consistency, I guarantee you will feel the difference, OR, I will work with you for another month for free! I see those of you who feel like I used to; The oversized jumpers. The dread when someone pulls out a camera. The quiet wish that you could feel like you again. And I also see what’s possible in just 12 weeks when you follow the right plan: ✨ More energy. ✨ Clothes that actually make you feel GOOD. ✨ Confidence that radiates from the inside out. This isn’t about “fixing” you. It’s about bringing you back to yourself and helping you believe what is possible. My September intake is now open for new clients. Want in? Comment READY for details. Just believe in yourself - I do! 😊💪 2025-09-16 13:14:02 The.. 3 -59% 0 -100%
As a fitness coach, this is hard to admit… But I’ve come out of summer with a little 2025-09-15 21:39:52 .. 11 +49% 2 +14%
Want to feel stronger, fitter, more confident by Christmas? 🎄 That’s 14 weeks from now. Just over 3 months of small, consistent steps - and totally do-able 💪 You don’t need a shred. You don’t need a detox. You don’t need a miracle cure. You need a plan you can actually stick to this time. My September intake is now OPEN — and it’s designed for women just like you: ✔️ 2–3 short workouts per week. ✔️ Nutrition support without the faff. ✔️ Mindset coaching so you actually stick to it. Comment 2025-09-14 14:50:45 .. 7 -5% 0 -100%
This #WallChallenge might look impossible to you right now, but every big achievement starts with baby steps. You don’t need to flip upside down, or do stuff like this on day one! Believe me, I've been building my strength for years now and this was still quite tricky! Start with these basics to build core and upper body strength and improve flexibility: ✨ Planks to wake up your core ✨ Wall push-ups to fire up your arms ✨ Hip stretches to loosen things up Think of these like training wheels for more complex moves - which could be handstands if that's your bag, but also just better strength, stamina and capability to perform everyday tasks. Strength, balance & confidence all grow over time. Who knows… you might surprise yourself one day and boom - you can DO IT - you’re on the wall! 🙌💃 . . . . . #WallChallenge #UpsideDownFun #StrongNotStill #StrongAt40Plus #FitOver40 #FierceAfter40 #StrongerEveryDay #ProgressNotPerfection #ConfidenceInMotion #MoveMoreLiveMore #FunFitness #StrengthTrainingForLife #MidlifeStrength #PlayWithMovement #StrengthGoals 2025-09-12 11:11:37 This #W.. 13 +76% 3 +70%
🧍‍♀️Has your balance been feeling off lately ? I felt really unsteady on my feet after baby #2 — but I thought I was just tired and out of shape. Turns out, loss of balance is a real thing in midlife: 💥 Hormonal shifts = less stability, weaker ankles, slower reflexes. In the 2nd of my ‘Strong in Seconds’ Series, here’s one tiny tweak to your daily routine that takes a tiny amount of time, but can make a HUGE difference 👇🦶Calf raises while brushing your teeth. Yep — that’s it! Start with 10 slow raises on both feet. Then progress to single-leg raises when you’re steady - you can still use the sink to steady yourself if needed. Why it works: ✅ Strengthens ankle & lower leg muscles ✅ Boosts circulation ✅ Loads your bones (hello, osteoporosis prevention) ✅ Supports metabolism & balanceNo dumbbells. No gym. No TIME? - No excuses. Just strength stacked into your day in SECONDS! Comment ‘HABITS’ and I’ll DM you more 2-minute strength wins you can easily fit into your everyday.‌‌‌ #midlifefitness #strongwomenover40 #dailystrengthhabits #stronginseconds #balanceexercises #homeworkoutsforwomen #movementismedicine #buildnotburnout #fitmumlife #thisis40something 2025-09-07 20:35:50 .. 5 -32% 1 -43%
Little mobility challenge with my daughter. We did it! Can you?! Mobility is often something we neglect as we age, due to a combination of simply not moving in this kind of playful way anymore, but also overlooking it in our workouts. So if you’re watching this thinking “my knees and hips are way too weak to do that”… you're not alone, but you CAN 💯% get more mobile again. It's never too late! Here are 3 beginner-friendly mobility moves to help you build up to squatting and standing with confidence: 1️⃣ 90/90 Hip Rotations → loosen up stiff hips so movement feels natural again. 2️⃣ Ankle Rocks → unlock tight ankles (your secret weapon for smoother squats). 3️⃣ Supported Deep Squat Hold → practice the squat position safely, with less strain on your knees. 💡 Do these regularly, and this “no-hands squat challenge” won’t feel so impossible - you’ll be surprised how quickly your body adapts. 👉 Try it with me (and my daughter in this video!) and let’s prove that it’s never too late to move better. 💪✨ #MobilityChallenge #StrongAtAnyAge #WomenOver40 2025-09-06 22:44:07 .. 0 -100% 0 -100%
Little mobility challenge with my daughter. We did it! Can you?! Mobility is often something we neglect as we age, due to a combination of simply not moving in this kind of playful way anymore, but also overlooking it in our workouts. So if you’re watching this thinking “my knees and hips are way too weak to do that”… you're not alone, but you CAN 💯% get more mobile again. It's never too late! Here are 3 beginner-friendly mobility moves to help you build up to squatting and standing with confidence: 1️⃣ 90/90 Hip Rotations → loosen up stiff hips so movement feels natural again. 2️⃣ Ankle Rocks → unlock tight ankles (your secret weapon for smoother squats). 3️⃣ Supported Deep Squat Hold → practice the squat position safely, with less strain on your knees. 💡 Do these regularly, and this “no-hands squat challenge” won’t feel so impossible - you’ll be surprised how quickly your body adapts. 👉 Try it with me (and my daughter in this video!) and let’s prove that it’s never too late to move better. 💪✨ #MobilityChallenge #StrongAtAnyAge #WomenOver40 2025-09-06 22:29:04 .. 36 +386% 2 +14%
Belly-Fat, Meno-Belly or Ab Shred programmes are a scam! 👎 So STOP searching for them, and focus on these steps instead; This is what actually works if you want a strong, functional core (and yes, that means a flatter midsection too): 1️⃣ Learn to brace your core properly. Before a single crunch, practice exhaling, pulling your ribs down, and tightening like someone’s about to poke your stomach. That’s the foundation. 2️⃣ Train movements, not just muscles. Hanging leg raises, planks, carries, and anti-rotation work teach your core to stabilise your whole body - not just “burn your abs.” 3️⃣ Progress slowly. Start with dead bugs or planks. Build up to hanging raises, carries, and heavier lifts. THIS is what makes your core strong for life, and as a happy byproduct, can give you killer abs! 😜 This isn’t about “toning your belly.” It’s about building a midsection that supports your everyday lifting, movements and posture. If you want a plan that takes you from zero to rock-solid core strength : ➡️ Comment CORE and I’ll send you info And don't forget to follow me for more zero BS tips on staying fit and strong over 40 🏋️ #fitover40 #fitnessinspo #getstrong #fitmum #MenopauseMatters #perimenopausehealth #strongnotskinny #StrongerAt40 #strengthtraining #perimenopausefitness #PersonalTrainer #londonfitness 2025-09-05 20:17:38 .. 0 -100% 1 -43%
Belly-Fat, Meno-Belly or Ab Shred programmes are a scam! 👎 So STOP searching for them, and focus on these steps instead; This is what actually works if you want a strong, functional core (and yes, that means a flatter midsection too): 1️⃣ Learn to brace your core properly. Before a single crunch, practice exhaling, pulling your ribs down, and tightening like someone’s about to poke your stomach. That’s the foundation. 2️⃣ Train movements, not just muscles. Hanging leg raises, planks, carries, and anti-rotation work teach your core to stabilise your whole body - not just “burn your abs.” 3️⃣ Progress slowly. Start with dead bugs or planks. Build up to hanging raises, carries, and heavier lifts. THIS is what makes your core strong for life, and as a happy byproduct, can give you killer abs! 😜 This isn’t about “toning your belly.” It’s about building a midsection that supports your everyday lifting, movements and posture. If you want a plan that takes you from zero to rock-solid core strength : ➡️ Comment CORE and I’ll send you info And don't forget to follow me for more zero BS tips on staying fit and strong over 40 🏋️ 2025-09-05 12:28:31 .. 7 -5% 0 -100%
Skinny doesn’t stop bone loss. Skinny doesn’t give you energy to dance, run, or chase your kids (and grandkids!). Skinny doesn’t help you carry a suitcase up the stairs or put your own shopping away for years to come. Strength does. The old standard was shrinking ourselves to fit into skinny jeans (anyone else glad to see the back of them?!). The new standard is lifting heavy, feeling powerful, ageing proudly and well, and living a life that feels limitless. So if you’re tired of chasing skinny and trying to fit into an impossible mould, the good news is; now is your time to build, not restrict. You can start TODAY by learning how to fuel your body right: Comment 2025-09-03 13:54:13 Skinny doesn’t st.. 3 -59% 0 -100%
Cottage cheese ‘no knead’ bread 🥖 — proof that sometimes, the viral stuff is worth trying. This loaf is: ✅ 11g protein per slice ✅ 4g fibre ✅ No kneading ✅ Freezer-friendly ✅ Actually enjoyable I followed emma.bardwell 's brilliantly adapted version of the viral cottage cheese bread recipe from her new book 2025-09-02 21:10:03 .. 4 -46% 0 -100%
💡 Want to 2025-08-30 23:23:54 .. 10 +35% 5 +184%
Being in perimenopause doesn’t have to mean feeling powerless. It just means protein, strength, and smart recovery matter more than ever. This isn't a time for restriction, but nourishment, being kind to yourself, and finally realising you need to take some time to focus on YOU. I break it all down in my short, easy to digest, ‘Regain Your Radiance’ handout, which includes some simple, immediately actionable strategies to fight back. Comment 'RADIANCE' to claim your free copy now. #fitover40 #fitnessinspo #homeworkout #MenopauseMatters #MidlifeFitnessJourney #perimenopausehealth #PerimenopauseFitness 2025-08-29 18:16:59 Being in perimenopa.. 1 -86% 0 -100%
I hear it every week: “I don’t have time for me.” “I feel guilty spending money on myself.” “I should put my kids/partner/job first.” But here’s the thing: when you’re running on empty, you’re no good to anyone. Strength training isn’t selfish. It’s survival. It’s how you’ll still be able to carry your shopping, lift your grandkids, and feel confident in your own skin for decades to come. The guilt is a lie. Investing in yourself is the most selfless thing you can do — because everyone around you benefits. Need a starting point? My free Healthy Eating Cheat Sheet will help you fuel your body properly, without restriction or overwhelm. Comment 2025-08-28 18:27:08 .. 6 -19% 2 +14%
Tonight's full body, all levels friendly workout definitely worked up a sweat! 💦 To jump to the warm-up, scroll in a few minutes. Workout Details: Format: 6 exercises•40 sec work / 20 sec rest (beginners can do 30/30) Complete 2-3 rounds, 30-60 seconds rest between each 1. Squat Hold → Step or Jump Back to Plank Sit low in a squat, then step or jump feet back into plank, return to squat Easier: Bodyweight Squat x 2 to walkouts 2. Curtsy Lunge → Lateral Lunge (Left side) Step back into curtsy lunge, then step out to lateral lunge. Easier: Static side squat or curtsy only. 3. Plank Shoulder Taps From plank, tap opposite shoulder, keeping hips steady. Easier: Modified plank on knees. 4. Superwoman → Lat Pull Down Lift arms/legs off ground, pull elbows down toward ribs (squeeze shoulder blades). Easier: Back extension lift only, support on fingertips if needed 5.Curtsy Lunge → Lateral Lunge (Right side) 6.Boat Crunches Sit in boat pose, extend legs out as you lean back, crunch back in. Easier: Knees raised ab crunch Did you try this? I’d love to know how you found it if so! You can really do this workout any time, any place, anywhere, so be sure to hit SAVE for any work trips or holidays away, when you know you’ll be limited on time and/or space.‌‌ #homeworkout #homeworkouts #bodyweightworkout #noequipmentworkout #homefitness #fitmum #fitnessjourney #fitnessmotivation #healthylifestyle #homeworkoutideas 2025-08-28 01:48:00 Toni.. 4 -46% 0 -100%
Sam went from being scared to workout and do lots of things she used to love, to smashing 30-min dumbbell sessions that improved her confidence and strength (and her sciatica too!). It’s not about hours. It’s about consistency. DM me START if you want short, effective workouts that actually fit your life. And for Sam's full review, just Google Fit4Fun PT and check it out . #fitover40 #fitnessinspo #getstrong #fitmum #homeworkout #workouttips #strengthtraining #personaltrainer #perimenopausehealth #MenopauseMatters #midlifewomen 2025-08-27 16:37:27 Sam went from being s.. 2 -73% 1 -43%
You’re not an undisciplined slacker — you're just time poor and you don't have the right systems in place ... YET! Studies show that 80% of women say lack of time is a real barrier to exercising—and over three‑quarters (77%) admit there are weeks they can’t even fit in any movement at all. Meanwhile, juggling everyone else’s care comes with a cost. Women shoulder about 80% of the family’s medical and caregiving decisions—and that doesn’t leave much headspace for self‑care. You’re not overwhelmed because you’re weak. You’re overwhelmed because you’ve been doing everything. The women who really shift the needle aren’t those who “try harder”—they’re the ones who work smarter: ✨They know 20 minutes matters. ✨ They honour walking as movement. ✨ They build simple systems, not shiny chaos. ✨ Most importantly — they’ve realised that caring for themselves isn’t selfish, it’s sacred. Because let’s be real: you can’t pour from a cracked cup. Here’s where having a coach can help buy you more time, without adding more to your plate.Ready to reclaim you? Grab my 12‑week coaching (online, with a lifeline of support) Or try my DIY 8- week programme 2025-08-26 16:17:05 .. 7 -5% 2 +14%
The change didn’t come from a new diet. Or another bootcamp. It came when I stopped chasing perfection + started focusing on building STRENGTH to help me move my body in all the ways I love. For me that's handstands, dancing, skating.. but functional strength is the key to helping you do ANY physical activity YOU want. The sky is still the limit in midlife - and you still have time to become the best, and STRONGEST version of yourself yet! So stop doubting yourself - Don't shrink into the background ladies, it's time to STEP THINGS UP! Strong AF > Skinny AF. Every...single... time. If you’re ready to embrace this shift, grab my free Reclaim your Radiance Guide to get started today. If this resonates, double tap, DM me 'Radiance' and get yours today. 2025-08-25 13:16:52 The change didn’t com.. 4 -46% 0 -100%
Back-to-school season = back-to-routine season. And that includes YOUR routine and carving out some time to focus on yourself again. My September intake opens in 10 days. Want in? DM COACH for early dibs — spots are limited. 2025-08-23 18:09:50 Back-to-school season =.. 12 +62% 0 -100%

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