Amy Williams MBE

Want stronger glutes? Hip thrusts are one of the most effective exercises ✔️ Stronger glutes ✔️ Better back support ✔️ Improved stability Use bands, dumbbells or bodyweight. Focus on: •hip extension •control •feeling your glutes (not lower back) Simple. Effective. Start here

Mums—has motherhood made you stronger? It’s stretched my body. It’s changed it. It’s pushed it further than I ever thought possible. But most importantly… it’s made it stronger than ever. This body created life. Carried 2 big babies. It recovered, adapted, & kept showing up.

Train for the future version of you….

Sometimes we don’t have hours. We’ve got work, kids, life to juggle… But 20–30 minutes can completely change how you feel. It boosts your energy. It sharpens your mindset. And yes — it still makes a real difference to your body when you stay consistent.

Olympic Day 3 on the ice, the women’s singles luge delivered- 1️⃣Julia Taubitz (GER) set the pace with the fastest combined times. 2️⃣Merle Fräbel (GER) sits right behind technically slick & smooth. 3️⃣Elīna Bota (LAT) is holding strong in the top 3, showing precision & consistency

What an experience in Cortina. I used to live my life on ice 🧊 , but this weekend switched to snow ❄️! Thanks @tntsports @discoveryplusuk Watch every moment of Olympic Winter Games Milano Cortina 2026 live on TNT Sports and discovery+ from 6-22 Feb

Life gets busy. Energy dips. Workouts slip. Here’s how to get back on track ⬇️ ✅ Routine:Treat workouts like meetings. Consistency = results. ✅ Accountability: friend, partner, or coach. ✅ Classes/Coaching — Just show up & move. ✅ Start Small: Even 20 mins counts.

Forward alt lunges with a plate overhead = the ultimate all-in-one exercise! ✅ Unilateral leg & glute strength ✅ Core stability ✅ Shoulder stability ✅ Squat power Perfect for building strength, balance & control all at once! Who’s adding this to their next session?

It’s not about hours in the gym – it’s about showing up with consistency. Busy day? Kids, work, life pulling you in every direction? 15–20 minutes is ALL it takes to: ✨ Build strength ✨ Boost energy ✨ Feel more confident in your own skin Progress > perfection.

Mobility is one of the most overlooked parts of training, yet it’s one of the most powerful things you can do for your body. Keeps joints healthy & pain-free , Improves posture, Boosts performance in strength training, Speeds up recovery & reduces soreness, Helps prevent injuries

What I’ve learned as an ex-athlete/PT about building muscle in midlife, what I focus on with my clients each wk:🔹Progressive overload (not staying with 2kg db.’s)🔹Proper recovery (more isn’t always better)🔹Fueling your body-yes, carbs are essential with lots of protein too.

Busy parents, you’re short on time, but that doesn’t mean you can’t achieve your goals. My fitness & coaching app is designed to make health & fitness simple, manageable, effective, no matter how busy life gets. Start now, by summer, you’ll feel stronger, leaner, & more confident

5 simple habits to kickstart your journey to a healthier 🥑, happier 😄you: 1.⁠ ⁠Drinking more water🚰 2.⁠ ⁠Moving your body daily🏃‍♀️ 3.⁠ ⁠Practicing Gratitude 🙏🏻 4.⁠ ⁠Getting enough sleep💤 5.⁠ ⁠Taking time for self-care 💆 Read more on my instagram @amyjoywilliams

🌟 Finding time for yourself this weekend is essential for your overall well-being! Amidst the hustle and bustle of family life, it's crucial to prioritize self-care and carve out moments for YOU.

What keeps you focused? For me it’s seeing how I have progressed. Looking back at last year’s training diary to see how much more I’m lifting, or how many more reps I can do. ⚡️Be consistent. ⚡️Be disciplined. ⚡️Be focused. Let your progress be your motivation 👊🏻.

Get stronger, leaner, drop fat %, get more confident, become more positive and have more energy, feel GREAT in 2024. Want my help? I have spaces available for my online 1:1 training programs and nutrition plans. Click link in my bio, fill out a quick form, & let’s chatter 👊🏻.

'Tis the season to stay fit & festive!’🎄Grab those dumbbells, and dive into this full-body workout. Aim for 10reps per exercise , 1min off, 4 rounds 👊🏻. Let's support each other in staying active & healthy this holiday season. For my help & guidance click the link in my bio.

Break free from the barriers holding you back! As a PT I've heard every excuse– too busy, too tired, kids, busy work etc. The only limits that exist are the ones in your mind. It's time to prioritize your health, fitness, & wellness. No more 'I can't' – replace it with 'I will.'

3 tips to make to make habits stick: 1️⃣Start Small & Build Gradually: Begin with manageable changes to avoid overwhelming yourself. 2️⃣Set Specific, Measurable Goals: Clearly define your goals & make them measurable. 3️⃣Routine:Schedule your workouts each day to create a habit loop