Charlotte Hayes

Ever felt like your workouts are all over the place — a little cardio here, a few random weights there — but nothing feels connected or strategic? You’re not alone. One of the best ways to create structure, see progress, and stay motivated is to follow a split routine. Enter the Push/Pull/Legs (PPL) workout split Read More

Every woman’s body is different, but the monthly menstrual cycle follows a general hormonal rhythm. This cycle can have a significant effect on your energy, recovery, and strength. Ignoring it can lead to inconsistent performance, plateaus, or burnout. Understanding it can help you unlock your full training potential. Most cycles last around 28 days and Read More

You walk into the weight room, and all eyes seem to turn your way. Not in a bad way — just in that “you’re the only woman here” kind of way. The clanking of weights, loud grunts, and bro-heavy energy can feel intimidating. You’re not alone. Countless women experience gym anxiety when navigating traditionally male-dominated Read More

How often do you find yourself hunched over a laptop, phone, or steering wheel — shoulders rounding forward, back stiffening, and neck aching? For many women, poor posture isn’t just a temporary slump; it’s an everyday struggle. And the antidote? A strong, toned upper back. Good posture is more than just standing tall. It’s a Read More

You’re standing at the gym entrance, heart pounding, wondering if everyone’s staring or if you’re even doing it right. Starting weight training as a woman with zero experience can feel overwhelming, like stepping into an unfamiliar world full of clanking metal and unspoken rules. But here’s the truth: every experienced lifter started exactly where you Read More