Empower the body empower the mind
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1-1 Coaching
I offer 1-1 training at JGHgym in Dromore as well as 1-1 coaching online as well. I will work with your abilities and any injuries and introduce you to free weights and gym machines from how to use them to how to progress your workouts to meet your goals using the correct form and techniques
depression
Having suffered from depression for a long part of my life i have learned how to build emotional and mental strength and resilience through diet, exercise & mindfulness.
menopause
In my 40`s now i am experiencing perimenopause and will share the correct exercises, diet and stress management you need for hormonal balance, fat lose, muscle gain and bone density.
Weight Training Classes
My classes are for all ages and all abilities as i will take you through the technique and form of all exercises in all sessions. I will work with your abilities and with any injuries you may have to make you stronger and meet your goals.
I will show you the best exercises to build muscle using free weights and machines. Working with no weights on the machines before adding on weights to build up your confidence with the equipment before showing you how to progress and push yourself mentally and physically.
Weight Training Benefits
Build Bone Density
Estrogen fuels the cells (osteoblasts) that build new bone, and it takes a dramatic nosedive during menopause losing up to 25% of their bone mass in the first 10 years after menopause. Strength training indirectly helps prevent fractures, too (not just directly by strengthening your bones). It’s great for balance and coordination, and stronger muscles mean more support for joints and bones.
Build Muscle
Strength Training Builds Lean Muscle and Improves Body Composition in Women
Women can build impressive amounts of muscle and strength. Often more, relative to body weight, than men. According to the National Institute on Aging, those extra muscle fibers don’t just make you look better; they lower body-fat percentage, boost metabolism, and set you up for healthier aging.
Balances Hormones
Strength Training Eases Menopause Symptoms in Many Women. Strength training might turn down the heat. One Scandinavian RCT found a close to 50% drop in moderate- to severe hot flashes after 15 weeks of lifting.
Research shows that regular, progressive strength training is an effective, low-risk way to improve menopause-related issues like bone loss, declining muscle mass, metabolic health, and mood.
Mental Health
Weight training increases feel-good chemicals like BDNF, endorphins, and mood-related brain messengers and neurotransmitters such as serotonin and dopamine.
Boosts confidence and provides a sense of control when you can add more weight each week and see constant improvement.
Helps you focus less about how your body looks and more on what it can do (like lift heavy stuff).
Balancing Insulin Levels
Resistance Training slashes the odds of heart disease and type 2 diabetes.
Large prospective cohorts report 20–40% lower risk, and controlled trials confirm that lifting weights improves the metabolic and vascular markers that drive both conditions.
Lifting weights burns calories even while you sleep, setting the stage for meaningful fat loss, but they’re usually modest and gradual.
