Zoe Chambers
@zoechamberspt.bsky.social
Personal Trainer and Menopause Coach supporting women through the midlife transition feeling empowered and confident
zoechambers.com
zoechambers.com
The average life expectancy for women is 81.
The average age of menopause is 51.
That means nearly 40% of your life happens after menopause.
Factor in 5-7 years of perimenopause, and you could easily be spending half your life in this transition.
So why are you treating it like the end?
The average age of menopause is 51.
That means nearly 40% of your life happens after menopause.
Factor in 5-7 years of perimenopause, and you could easily be spending half your life in this transition.
So why are you treating it like the end?
February 21, 2025 at 3:57 PM
The average life expectancy for women is 81.
The average age of menopause is 51.
That means nearly 40% of your life happens after menopause.
Factor in 5-7 years of perimenopause, and you could easily be spending half your life in this transition.
So why are you treating it like the end?
The average age of menopause is 51.
That means nearly 40% of your life happens after menopause.
Factor in 5-7 years of perimenopause, and you could easily be spending half your life in this transition.
So why are you treating it like the end?
Stay strong ladies!
February 13, 2025 at 2:49 PM
Stay strong ladies!
If I told you I was about to down five cans of Dr Pepper in a row, you’d probably think, Zoe, that’s a bit much…
But swap them for five beers, and suddenly it’s just a normal weekend.
But swap them for five beers, and suddenly it’s just a normal weekend.
February 10, 2025 at 1:54 PM
If I told you I was about to down five cans of Dr Pepper in a row, you’d probably think, Zoe, that’s a bit much…
But swap them for five beers, and suddenly it’s just a normal weekend.
But swap them for five beers, and suddenly it’s just a normal weekend.
Instead of:
‘I’d like to lose 14 pounds in 12 weeks’
If more women thought:
‘I’d like to deadlift my bodyweight in 12 months’
Or
‘I’d like to do 5 pull ups in 1-2 years’
More women would be in the shape they want to be in.
Worry less about the scale.
‘I’d like to lose 14 pounds in 12 weeks’
If more women thought:
‘I’d like to deadlift my bodyweight in 12 months’
Or
‘I’d like to do 5 pull ups in 1-2 years’
More women would be in the shape they want to be in.
Worry less about the scale.
February 8, 2025 at 2:57 PM
Instead of:
‘I’d like to lose 14 pounds in 12 weeks’
If more women thought:
‘I’d like to deadlift my bodyweight in 12 months’
Or
‘I’d like to do 5 pull ups in 1-2 years’
More women would be in the shape they want to be in.
Worry less about the scale.
‘I’d like to lose 14 pounds in 12 weeks’
If more women thought:
‘I’d like to deadlift my bodyweight in 12 months’
Or
‘I’d like to do 5 pull ups in 1-2 years’
More women would be in the shape they want to be in.
Worry less about the scale.
Lifting heavy isn’t just about building muscle. Every time you push through a tough set, hit a PB, or show up when you don’t feel like it, you’re proving to yourself that you can do hard things. The weights don’t just change your body—they change you.
February 6, 2025 at 2:26 PM
Lifting heavy isn’t just about building muscle. Every time you push through a tough set, hit a PB, or show up when you don’t feel like it, you’re proving to yourself that you can do hard things. The weights don’t just change your body—they change you.
Being self-aware isn’t just about noticing your flaws. If you’re only listing the things you need to change but never giving yourself credit for what you’re doing right, you’re not self-aware—you’re just being mean to yourself.
February 5, 2025 at 2:49 PM
Being self-aware isn’t just about noticing your flaws. If you’re only listing the things you need to change but never giving yourself credit for what you’re doing right, you’re not self-aware—you’re just being mean to yourself.
1/
BMI might be lying to you.
It doesn’t tell the difference between muscle & fat.
You could have a high BMI but low body fat and be classified as "unhealthy" or have a normal BMI but carry a dangerous amount of visceral fat.
That’s why waist-to-hip ratio is a better way to measure health risk.
BMI might be lying to you.
It doesn’t tell the difference between muscle & fat.
You could have a high BMI but low body fat and be classified as "unhealthy" or have a normal BMI but carry a dangerous amount of visceral fat.
That’s why waist-to-hip ratio is a better way to measure health risk.
February 4, 2025 at 2:52 PM
1/
BMI might be lying to you.
It doesn’t tell the difference between muscle & fat.
You could have a high BMI but low body fat and be classified as "unhealthy" or have a normal BMI but carry a dangerous amount of visceral fat.
That’s why waist-to-hip ratio is a better way to measure health risk.
BMI might be lying to you.
It doesn’t tell the difference between muscle & fat.
You could have a high BMI but low body fat and be classified as "unhealthy" or have a normal BMI but carry a dangerous amount of visceral fat.
That’s why waist-to-hip ratio is a better way to measure health risk.
When you’re watching a movie or show you don’t stop watching just because your favourite character hits a low or faces a struggle.
You root for them to bounce back, to win.
So why don’t you treat your own life story the same way?
Root for you ❤️
You root for them to bounce back, to win.
So why don’t you treat your own life story the same way?
Root for you ❤️
January 28, 2025 at 2:23 PM
When you’re watching a movie or show you don’t stop watching just because your favourite character hits a low or faces a struggle.
You root for them to bounce back, to win.
So why don’t you treat your own life story the same way?
Root for you ❤️
You root for them to bounce back, to win.
So why don’t you treat your own life story the same way?
Root for you ❤️
💊 Detox teas & Fat-burning pills. Sound familiar?
Chromium, zinc, L-carnitine, & co. won’t "melt fat" or "boost metabolism." You’re better off with a chicken sandwich 🥪 and maybe a Monster 🥤.
Save your money. Build strength, eat well, and focus on what actually works. 💪
Chromium, zinc, L-carnitine, & co. won’t "melt fat" or "boost metabolism." You’re better off with a chicken sandwich 🥪 and maybe a Monster 🥤.
Save your money. Build strength, eat well, and focus on what actually works. 💪
January 27, 2025 at 1:30 PM
💊 Detox teas & Fat-burning pills. Sound familiar?
Chromium, zinc, L-carnitine, & co. won’t "melt fat" or "boost metabolism." You’re better off with a chicken sandwich 🥪 and maybe a Monster 🥤.
Save your money. Build strength, eat well, and focus on what actually works. 💪
Chromium, zinc, L-carnitine, & co. won’t "melt fat" or "boost metabolism." You’re better off with a chicken sandwich 🥪 and maybe a Monster 🥤.
Save your money. Build strength, eat well, and focus on what actually works. 💪
Ladies, if you knew just how hard it is to build substantial muscle mass you wouldn't fear 'getting bulky'
Female bodybuilders commit to years of intense training and specific nutrition—most of us don’t have the time or desire for that
It doesn't happen by accident.
Female bodybuilders commit to years of intense training and specific nutrition—most of us don’t have the time or desire for that
It doesn't happen by accident.
January 24, 2025 at 2:46 PM
Ladies, if you knew just how hard it is to build substantial muscle mass you wouldn't fear 'getting bulky'
Female bodybuilders commit to years of intense training and specific nutrition—most of us don’t have the time or desire for that
It doesn't happen by accident.
Female bodybuilders commit to years of intense training and specific nutrition—most of us don’t have the time or desire for that
It doesn't happen by accident.
Set yourself up for success!
January 23, 2025 at 12:17 PM
Set yourself up for success!
The ‘body of our dreams’ and our ‘dream weight’ usually aren’t the same.
If we had the body of our dreams we wouldn’t give a 💩 about our weight but if we were at our dream weight we’d probably still be unhappy with our body.
If we had the body of our dreams we wouldn’t give a 💩 about our weight but if we were at our dream weight we’d probably still be unhappy with our body.
January 21, 2025 at 2:37 PM
The ‘body of our dreams’ and our ‘dream weight’ usually aren’t the same.
If we had the body of our dreams we wouldn’t give a 💩 about our weight but if we were at our dream weight we’d probably still be unhappy with our body.
If we had the body of our dreams we wouldn’t give a 💩 about our weight but if we were at our dream weight we’d probably still be unhappy with our body.
1.
Is Blue Monday really the most depressing day of the year?
Nope—it’s actually a marketing invention by a travel company to sell holidays.
But let’s be honest, January can be tough:
Is Blue Monday really the most depressing day of the year?
Nope—it’s actually a marketing invention by a travel company to sell holidays.
But let’s be honest, January can be tough:
January 20, 2025 at 2:56 PM
1.
Is Blue Monday really the most depressing day of the year?
Nope—it’s actually a marketing invention by a travel company to sell holidays.
But let’s be honest, January can be tough:
Is Blue Monday really the most depressing day of the year?
Nope—it’s actually a marketing invention by a travel company to sell holidays.
But let’s be honest, January can be tough:
Often, stepping outside of our comfort zone helps us to see that we weren’t actually all that comfortable there.
Our potential, our capability is only limited by the walls we build around ourselves, if you want something to change then the reality is that it’s probably outside of your comfort zone.
Our potential, our capability is only limited by the walls we build around ourselves, if you want something to change then the reality is that it’s probably outside of your comfort zone.
January 18, 2025 at 3:39 PM
Often, stepping outside of our comfort zone helps us to see that we weren’t actually all that comfortable there.
Our potential, our capability is only limited by the walls we build around ourselves, if you want something to change then the reality is that it’s probably outside of your comfort zone.
Our potential, our capability is only limited by the walls we build around ourselves, if you want something to change then the reality is that it’s probably outside of your comfort zone.
Why should middle-aged women strength train? 💪
- Preserve bone density
- Boost metabolism
- Daily life gets easier
And also:
Because the kids are grown, and it’s important to remind them you’re still the strongest in the house! 😏
- Preserve bone density
- Boost metabolism
- Daily life gets easier
And also:
Because the kids are grown, and it’s important to remind them you’re still the strongest in the house! 😏
January 17, 2025 at 2:23 PM
Why should middle-aged women strength train? 💪
- Preserve bone density
- Boost metabolism
- Daily life gets easier
And also:
Because the kids are grown, and it’s important to remind them you’re still the strongest in the house! 😏
- Preserve bone density
- Boost metabolism
- Daily life gets easier
And also:
Because the kids are grown, and it’s important to remind them you’re still the strongest in the house! 😏
I used to hate exercise. Secondary school PE was the worst: gym knickers, last-picked for teams, and endless excuses to skip it.
I swore I’d never exercise again—and I didn’t, for years. But by my late 30s, weight gain, low energy, and poor mental health caught up with me.
I swore I’d never exercise again—and I didn’t, for years. But by my late 30s, weight gain, low energy, and poor mental health caught up with me.
January 16, 2025 at 2:42 PM
I used to hate exercise. Secondary school PE was the worst: gym knickers, last-picked for teams, and endless excuses to skip it.
I swore I’d never exercise again—and I didn’t, for years. But by my late 30s, weight gain, low energy, and poor mental health caught up with me.
I swore I’d never exercise again—and I didn’t, for years. But by my late 30s, weight gain, low energy, and poor mental health caught up with me.
The heaviest weight many women carry in the gym isn’t iron—it’s self-doubt.
You already juggle kids, shopping bags, and life’s demands, so why does a 5kg dumbbell feel so intimidating?
Because we've been told for years that 'heavy lifting isn’t for women.'
It’s time to challenge that.
You already juggle kids, shopping bags, and life’s demands, so why does a 5kg dumbbell feel so intimidating?
Because we've been told for years that 'heavy lifting isn’t for women.'
It’s time to challenge that.
January 15, 2025 at 1:48 PM
The heaviest weight many women carry in the gym isn’t iron—it’s self-doubt.
You already juggle kids, shopping bags, and life’s demands, so why does a 5kg dumbbell feel so intimidating?
Because we've been told for years that 'heavy lifting isn’t for women.'
It’s time to challenge that.
You already juggle kids, shopping bags, and life’s demands, so why does a 5kg dumbbell feel so intimidating?
Because we've been told for years that 'heavy lifting isn’t for women.'
It’s time to challenge that.
I've tried almost every diet: Atkins, Mediterranean, Slimming World, Weight Watchers, Keto… and had some short-term success with them all.
But none of them worked for the reasons I thought they did. 🧵
But none of them worked for the reasons I thought they did. 🧵
January 14, 2025 at 2:18 PM
I've tried almost every diet: Atkins, Mediterranean, Slimming World, Weight Watchers, Keto… and had some short-term success with them all.
But none of them worked for the reasons I thought they did. 🧵
But none of them worked for the reasons I thought they did. 🧵
Soul-searching question: Are you making it harder than it needs to be to avoid starting? 🤔
We get lost in the details: What's the best diet? The best exercise? How do I fit it in? 🤯
We get lost in the details: What's the best diet? The best exercise? How do I fit it in? 🤯
January 13, 2025 at 5:13 PM
Soul-searching question: Are you making it harder than it needs to be to avoid starting? 🤔
We get lost in the details: What's the best diet? The best exercise? How do I fit it in? 🤯
We get lost in the details: What's the best diet? The best exercise? How do I fit it in? 🤯
1. "Why do I work out? It’s probably not what you think. Let’s talk about it. 👇"
January 10, 2025 at 12:20 PM
1. "Why do I work out? It’s probably not what you think. Let’s talk about it. 👇"
1/
Ladies, if you’re not already strength training, it’s time to start! 💪
Whether it’s bodyweight exercises at home, resistance bands, or hitting the gym for free weights and machines, there’s an option for everyone. Let’s talk about why this matters. 👇
Ladies, if you’re not already strength training, it’s time to start! 💪
Whether it’s bodyweight exercises at home, resistance bands, or hitting the gym for free weights and machines, there’s an option for everyone. Let’s talk about why this matters. 👇
January 9, 2025 at 12:42 PM
1/
Ladies, if you’re not already strength training, it’s time to start! 💪
Whether it’s bodyweight exercises at home, resistance bands, or hitting the gym for free weights and machines, there’s an option for everyone. Let’s talk about why this matters. 👇
Ladies, if you’re not already strength training, it’s time to start! 💪
Whether it’s bodyweight exercises at home, resistance bands, or hitting the gym for free weights and machines, there’s an option for everyone. Let’s talk about why this matters. 👇
1/ Why are so many people overweight? In England, 64% of adults are overweight or obese. While the simple answer is "too many calories," it's more nuanced than that. Let's talk about one major factor: emotional eating.
January 8, 2025 at 1:23 PM
1/ Why are so many people overweight? In England, 64% of adults are overweight or obese. While the simple answer is "too many calories," it's more nuanced than that. Let's talk about one major factor: emotional eating.
1. New to the gym but nervous about free weights? 🤔
You’re not alone—many beginners feel the same way. But here’s some good news: most resistance machines are your new best friend! 💪
Let me explain why. 👇
You’re not alone—many beginners feel the same way. But here’s some good news: most resistance machines are your new best friend! 💪
Let me explain why. 👇
January 7, 2025 at 2:22 PM
1. New to the gym but nervous about free weights? 🤔
You’re not alone—many beginners feel the same way. But here’s some good news: most resistance machines are your new best friend! 💪
Let me explain why. 👇
You’re not alone—many beginners feel the same way. But here’s some good news: most resistance machines are your new best friend! 💪
Let me explain why. 👇