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Do you feel lost? Let me help you!

If you've tried the challenges, apps, and generic meal plans and still feel like something's missing. Chiarafitmum offers a personalised strategy, including training and nutrition, expert accountability, and structure to finally see results that stick.

MORE ENERGY, MORE CONFIDENCE, MORE YOU

START HERE

IT'S NOT ABOUT DOING MORE
IT'S ABOUT DOING WHAT WORKS FOR YOU

WHAT YOU GET:

A coach who listens and leads
A plan built around your body and schedule
Ongoing accountability and adjustments
Real-time support that doesn't disappear when things get tricky

Structured training program

Personalised nutrition

(options: flexible dieting or meal plan)

Support + Accountability

Structured training program

Personalised nutrition

(options: flexible dieting or meal plan)

Support + Accountability

I train people of all fitness levels, from beginner to advanced, to lose weight, get toned, and build a better physique. I specialize in helping women to reach physical transformation. With various programs tailored to your specific goals, I also offer customized nutrition coaching to ensure you receive the support you need. If you're ready to embark on your health and fitness journey, or need that extra push, let me coach you to success!

Tailored programs THAT EVOLVE WITH YOU - DELIVERED IN CHIARAFITMUM APP

JOIN ME

WHAT THEY SAY ABOUT CHIARAFITMUM

Carol

Strong Mum Program

Chiara is super supportive and motivation coach! She helped me get back to working out after my first baby with a fun post-natal program that energised me and got me feeling good in my body again. She is veery knowledgeable in post-natal fitness , gives clear instructions, is full of great advices for mums and is such a nice person to spend time with !

NUTRITION COACHING

ChiaraFitmum_personal_trainer_food_nutrition1

Chiara_fitMum_personal_training_healthy food

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Ladies if you’re stuck in the endless cycle of eating less to look toned : I am here to tell you that there is so much more on the other side.

More food
More power
Better performance
More confidence
More life
More happiness ✨💪

Stop shrinking
Start building

The world needs strong women 🚨

And the best part ? The TONED physique you want is just the side effect of muscle building and eating to fuel your body 💪

My metabolism at 45 is not slowing down .
I am eating a good amount of food right now and I am using that food as a fuel to get stronger .

📍Customised plan for women who want to become stronger 💪

Let’s go !

45 today 🎂💖

And this year I want to slow down and be grateful for what I have . It is something I don’t do .
I always think about future , planning , what I can do more , better , setting new goals , and then plan and plan again .

But today I want to take this moment to reflect not what would be the next chapter but what I am proud of right now and what I have right now .

Looking at me like the mum ❤️, the coach 🏋️‍♀️the competitor 👙, the business woman 👩‍💻the woman who pushes limits , reinvent herself multiple times , a forever learner . Who sculps not only bodies but help women to build a stronger mindset with a can do attitude .

I am so proud of this .

I have built something beautiful with Chiarafitmum that has grown beyond my initial dreams. To every single client who trusted me , who showed up and who helped this personal dream grow : thank you 🙏from the bottom of my heart ❤️. I am so deeply grateful ☺️ and anything would have been possible without you : not even my competitions .

Those trophies and medals 🏆over those two years have been cool but they have built a even stronger and more resilient character and taught me that with patience you can achieve bigger things .

This year marks the end of an important chapter for me and my family : after 12 years we left Hong Kong 🇭🇰 This suddenly move to Paris is something I still need time to process . But it is not an ending but it is a SEE YOU SOON .

I promise I will return next year and I will gather together all my close circle , my clients , my HK Family. I want to look at your eyes and say a proper thank you . For having being there to support me always .

But because everything happens for a reason, i can’t wait to see what this Parisian life will reveal for us .

So cheers to me 🥂to my strength 💪, my resilience , to my xever ambitious heart. ❤️

Now today it’s time to eat my cake . 🎂

For two years I couldn’t eat that cake because I was dieting hard and every December I was on stage . I have no regret and I loved 🥰 competing. But today I feel special ✨🌹

Who says you peak in your 20s ??

The biggest flex as a mom isn’t to tell to your kids how strong and athletic you used to be BUT it is showing them how strong you STILL ARE . 💪Now ! ✅

We are the moms in our 40s who are rewriting the script .

📍Want to be part of this ? 🙋‍♀️
📲DM ME to start your customised program . 🚨

We have family . We have kids . We have careers . But we show up . We sweat . We build a stronger body and mind 🧠 together

I love you all my FITMOM ❤️
And I am so proud of you all for your efforts , for your trust and for helping me to build a stronger community of FITMOM . 🌸

This was the goal and my purpose when I launched Chiarafitmum to empower other women to become the strongest version of themselves 🌺

More videos will come up . ✨💪❤️

#fitmomsinspire #personaltrainer #coachsportif

3 things that changed my body at 45 💪

➡️Swapped intense cardio for daily walks.
Better recovery, no crazy hunger spikes. 🚶‍♀️

❌Stopped fearing carbs. ✅Started fueling with them. I think like an athlete, not like a dieter 🍠

🚨Gave up 🍺 . | gave up alcohol. I stopped 3
years ago when I started competing because of that extra calories to my overall meal plan .
And then I started to love my life without it ! The energy is unreal and the results too .

Switching mindset from dieter to athlete made all the difference . I gained more strengths, more energy , feeling and looking stronger and my 🧠
is sharper .
You don’t have to quit forever alcohol but limiting it will help to see progress 💯💯💯

It’s not about restriction, it’s about strategy. And to use a smart strategy while you are aging .

What’s one non-negotiable in your routine at 45 ?

1 week to celebrate 🥳 this new chapter.
Cheers to me 🚀

According to chatGPT if I want to lose 10kg I should do :
- full body strength training
- HIIT & core
- cardio

I an sorry but you can have the best program in the world , but without the right DIET you won’t lose even 1kg

Being on a Calorie deficit is your NON- NEGOTIABLE to achieve awesome fat loss !

Training and cardio are important of course , but alone they mean NOTHING if you want to lose 10kg .

I am sorry people but NUTRITION is key 🔐

📍my clients get results not from a generic PDF. But from real coaching . Stop using ❌AI and start using ✅real COACHING

I create FATLOSS plans for women with real life 🚀

#ﬁtnesscoach

Goals and actions need to be on the same team
💪🔥🚀

The Olympia this weekend makes me feel nostalgic about the competition vibes!😍✨
The stage may be behind me for now , but the fire is still here . 🔥

Discipline , focus , hard work and believing in myself to bring the best version of me on stage . And bringing the same discipline and focus now into building my passion @chiarafitmum here in Paris .
Not chasing trophies right now but I am 100% dedicated to help other women build their strength and confidence .

📍My online coaching is all about reaching powerful physical and mental transformation .
Let’s end 2025 stronger than ever , together .

Good luck to all the athletes competing this weekend . @lauraliechap je suis avec toi depuis la France🇫🇷🥰✨🚀❤️

On me demande souvent comment soigner la rétention d’eau .

D’abord beaucoup de femmes pensent faire de la rétention . Alors que 80% des cas il s’agit de gras en surplus .

La graisse ne part pas en faisant seulement de l’exercises ou en soulevant des poids , même tous les jours .

Mais elle part avec un déficit calorique intelligent .

Et la rétention ne part pas non plus par magie .

Mais avec une bonne gestion :
✅ des sodiums ,
✅ d’hydratation (et oui on combat la rétention avec une bonne hydratation , ce qui manque dans la majeur partie des cas )
✅ du stress

📍Mon coaching online vous accompagne dans votre remise en forme , avec des résultats visibles en 12 semaines .

Et dites-moi en commentaire , quel est votre plus grand défi en ce moment ? La nutrition ou l’entraînement ?

Ton métabolisme n’est pas mort après 40 ans , il a juste besoin d’un petit coup de pouce 🚀

Souvent mes clients me disent que leur métabolisme a ralentit ou même qu’il s’est arrêté après 40 ans . C’est archi - FAUX

Ce n’est pas ton métabolisme qui diminue , mais c’est bien la masse musculaire qui diminue avec l’âge, à partir de 35 ans . 😫

Et devine quoi ? Il y a une bonne nouvelle 😀✨
Tu peux y travailler pour renverser cette tendance 💪

Voici comment booster ton métabolisme :
➡️ pratique la musculation 2 à 3 fois par semaine pour préserver et même augmenter ta masse musculaire
➡️ ajoute des activités cardio comme la marche inclinée , le vélo ou l’elliptique
➡️ consomme assez dé protéines pour soutenir la réparation musculaire
➡️ un bon sommeil 😴+ de la récupération sont ton allié pour un métabolisme actif 🚀

📍Tu veux te sentir bien dans ta peau, retrouver ton énergie , ou perdre du poids ? Écris -moi en DM pour un programme sur mesure 💪✅

#personaltrainer #coachsportif

« Je veux un corps plus tonique. »

On me le dit tous les jours, surtout après 40 ans.
Mais le fais-tu VRAIMENT ?

Parce qu’un corps tonique, ça ne se construit pas en essayant tous les cours collectifs. Désolée de briser le mythe! 😉

Le secret?
✅De la musculation (avec de vrais poids, oui !)
✅Une alimentation adaptée
✅De la régularité
Arrête de chercher LA méthode miracle.
La méthode, la voici : un plan sur mesure et un accompagnement pro.

📍Perdue ? Je te guide pas à pas avec mon coaching en lign et les résultats seront là . Garanti. ✨💪

Les poids lourds ne vous rendent pas grosses, c’est votre alimentation qui fait la différence .

Moi, j’ai continué à soulever et mes jambes ont même minci quand j’ai ajusté ma diet. Alors si vous voulez des résultats, ne laissez pas les mythes vous arrêter : c’est votre nutrition qui fait toute la différence.

Poids lourds + nutrition équilibré = corps tonique 💪

📍alors on arrête les mythes et on passe à l’action ? Dis-moi en commentaire si tu es d’accord .

Une shape harmonieuse avec des fessiers bombés,c’est l’objectif de chaque gym girl . Sauf que ça n’arrive pas par hasard . 🙏

Pour vous aider à cibler chaque muscle du fessier (grand , moyen and petit) je vous donne les 6 TOP exercises de ma routine qui vous aideront à muscler la partie inférieure et supérieure de votre fessier:

✅ le back Squat
✅ le hip thrust
✅ le Romanian Deadlift (RDLS)
✅ les fentes bulgares
✅ le kickback à la poulie
✅ la machine à abduction

Vise entre 8-12 répétitions pour les exercises comme le squat , le hip thrust et le RDLS

Et 15 à 30 répétitions pour les 3 autres exercises plus d’isolation .

Entre 3 à 4 séries .

Le secret est dans :
➡️ la régularité
➡️ la bonne exécution des exercises pour éviter tt blessures
➡️ l’augmentation des charges (et oui ça s’appelle renforcement musculaire donc on a besoin de charger avec des poids !)
➡️ la bonne nutrition (riche en protéines , glucides et bon gras )
➡️ la patience

L’âge n’est pas un problème .
La périmenopause non plus
Être maman non plus

Le vraie problème est la force de volonté et de vouloir commencer . Et être prête à sentir des courbatures 😀🚀

📍Pour un programme et un suivi personnalisé : envoie moi un DMs et je vous révèle tous mes secrets pour se tonifier même après 40 ans .

#coachsportif #personaltrainer

Aujourd’hui je veux vous inspirer en vous parlant de cette super MAMAN de 40+, avec une vie assez intense . Entre travail , 3 enfants à gérer , lessives , courses , ménage, et entre autre un travail en plein temps elle a envie de se sentir mieux et pouvoir re tonifier son corps . 💪

Elle s’entraîne à la maison dans sa HOME GYM.
Elle peut dédier entre 40-45min max x 3 fois par semaine à ses entrainements et elle veut que sa perte de gras soit compatible avec sa vie : ses sorties , ses voyages et à son rhyme .

Elle s’embarque avec mon COACHING ONLINE au mois de mars et on fixe des objectifs dans le court et long termes : TENABLES + RÉALISTES

6 mois sont passé .

Et sa constance a été le secret de sa transformation 📈

Il y a eu des moments de doute , d’incertitudes, mais sa détermination + avec un coaching solide et un programme structuré ont amené cette maman à réussir dans ses objectifs.

L’ histoire de cette super MAMAN nous montre que c’est en avançant chaque jour qu’on arrive au bout 🎯

Si elle a réussi , vous aussi vous pouvez y arriver 💪Book ton appel découverte (OFFERT) pour trouver ton point de départ . 📲

Félicitation à toi Sandrine pour cette belle leçon de persévérance. 🚨🙏

Laissez un commentaire ou un mot d’encouragement , c’est gratuit et ça fait toujours du bien ❤️

Phase 1 of my chin up progress :
I program chin up on my plan x 2 a week

Day 1 : 5 sets x AMRAP
Day 2: 5 sets x 5/8reps slow with a pause at the top

Next week phase 2 is coming and it is all about pause and even slow eccentric .

Let’s see how my chin ups will progress 💪🚀

#personaltrainer

Our muscles don’t weaken our femininity 🌹

As much as I love to feel strong at the gym 💪, l like to be feminine.😘

I am strong
I am feminine
And I refuse to fit into a box. ❤️

For all the women there who are scared to lift weight and look like men, you WON’T🚨

You can be powerful and graceful🌺

Women are scared of squatting because they think their legs become bigger .

Which is not true .

But you know that you can turn your squats hitting more your glutes vs your quads ?

Those are all amazing squat variations I am doing myself since 2 years .

Foot positioning matters
Legs stance
Hips & torso position
Using machine or free weight
Using assistance vs BB

There are a lot of things you can explore and start doing before saying squats are bad .

Squat is an amazing exercise and I would say is very complete for a full body workout .

If you can’t squat with a barbell find out another variation that works for you .

If you have pain on your knees , probably you want to find a stance that is not against you .

If you are a beginner you can use Dumbbells , or machines for a better guidance on your form .

If you are still clueless, hire me and I can guarantee we will find out what works for you .

#squatday

Flexible diet or meal plan for beginners, what is the best strategy ?

Discover my opinion in this reel .

📍online premium coaching is the best way to train with me and to learn everything you need about training and nutrition . NO BS methods , NO AI , but real methods+ customised plan .

I try to make is shorter but there is a lot to say , plus I am Italian and I like to talk a lot 😀

Beginner , intermediate or advanced clients cannot be treated the same .

If you are a beginner and want to get results , you have to understand how a proper nutrition can be structured . You can’t just guess and hope for the good .

Results are build on knowledge and learning .

Choose to change , if you want to chase results 🚀

Let me know what you guys think about this new reels I am doing . People say they want to hear more my voice 🔊 😀😀

#fitness #fitnesscoaching #femalefitnesscoach

Competing encourages stepping outside your comfort zone not only physically but mentally .

Everybody wants to be successful, everyone wants to be FIRST CALL OUT, to be among the TOP 10 , then TOP 5, then TOP 3 and eventually WIN.

No matter the placing , we all had to go through :
The discipline.
The Patience.
The invisible sacrifices.
The sleepless nights.
The hours of cardio
The diet
Repeated efforts, for months when no one is looking.
Dealing with personal life situations

But no matter the placing we all should be proud of our efforts , of the person we have built during those months of such hard work .

Bodybuilding is definitely not for everyone but it gave me so much strengths to deal in my dark moments that life has thrown at me ❤️

#bodybuilding

Your booty workout should be focus more on quality rather than quantity.

Stop over complicating your glutes days 🍑

❌stop doing +10 exercises and start focusing on quality , execution , and progressively overloading.

If you want to improve your glutes :
- use a rep range of 8-12 for the big compounds (like hip thrust , squats)
- 12 reps for the unilateral moves (like lunges , splits squats )
- 15 -30reps for isolation moves

Real growth happens when you train smarter , not longer .

This is how you get results .

📍DM me if you want a personalised plan that brings you results 🧠

Instead of focus on less ➡️ what about we focus on more ?

Lifting more weight
Eating more quality food
Build more muscle mass
Increase our metabolism
Creating a better quality of life

The best version of your self is not build on LESS

Agree ?
Let me know in the comment 👇

I will try to make a short post and hopefully my clients and even others people on their fitness journey can read this until the end 🙏

First you don’t build more definition adding more exercises . 😉

Definition is build with TRAINING + FAT LOSS

Focus on improving your strength each time with what you have already into your program . 💪

Don’t keep adding , changing exercises . Stay focus on YOU and your program . 👍

What other people are doing on Instagram is good to keep you motivate but it is irrelevant for you . ❌

Don’t change your program just because you saw someone doing one exercise and she says this is what you should do for toning your arms 😫

And once you have spent several months on building muscle , if you want to look TONED and to reveal the muscles you have built , you have to enter a FAT LOSS PHASE . (Not weight loss because your primary goal is to reduce fat while preserving your muscles , not just losing weight )

This is how you can show off your definition ! 🚀

📍For online 1:1 coaching : DM me to get started today .

#coachsportif #personaltrainer

When it comes to coaching women over 50 , we are getting lost about the best methods that work for this population.

Heavy weight - low reps vs light weight - high reps ?

For me the answer is very simple : we cannot generalise training for female regardless their age .

A great program no matter your age , should take in account your life situation and your workout capacity .

There is no way a women over 50 should lift heavy with low reps for building strength and muscle as the only way possible. You can build up your strength and muscle even by lifting light weight with higher reps .

In fact this lifting heavy can lead to injury if it is not done properly in a safe way. A beginner with no years of lifting experience cannot lift heavier as as intermediate one . Because the risk of injury is higher .

Plus I personally don’t think that getting stronger mean lifting your 1RM . Most women over 50 are chasing functional strength , to feeling powerful in their everyday life , support their bone density and to maintain muscle mass .

That’s why the best program for YOU focuses on a rep range that builds up your work capacity and your resilience without getting you injured.

Again women: the perfect workout plan isn’t about your age , it’s about your capacity , your experience level and also your personal goals .

📍let’s design a plan that makes you feel capable and more confident , regardless your age .

#fitnesscoaching #personaltrainer #coachsportif

What about this tip for a more glute focus hip thrust ?

I saw a lot of coaches giving the same tips about , your neck , your hips, your shin position, your anterior vs posterior tilt but not really some taking about the rib cage role during a hip thrust.

So the clue here : think to keep your rib cage inside . Because naturally when you thrust up, you will arch your lower back ❌and most people still let the rib cage to pop. ❌They are not using their glutes but the spinal erectors😫 . If you feel more your lower back , your glutes go OFF .

So before starting moving , take a deep breath and brace your core : like if someone is going to tapping into your stomach . As you drive your hips up , keep your chin tucked and look forward and make sure your hips are fully extended at the top. In your way down :
✅ keep your core braced (do not pull your stomach out )
✅ keep your rib cage down (don’t let your rib pop out )
✅ don’t let your spine collapse, keep controlling your body and the movement all the way up and down .

RIBS DOWN ➡️ CORE BRACED➡️ NEUTRAL SPINE = glutes on fire 🔥

So remember that when your lower back takes over , it steals the work from your glutes .
The glutes are supposed to extend the hip , but if you are arching the glutes becomes less engaged .

#fitnesscoaching #personaltrainer

There is no finish line .

Talking today with a client who lost already 10cm around her waistline 🎉 . And we are not done yet. 🚀

It’s not about quick fix but more about the small but consistent actions you do every day .

And once you reach your goal , it’s about maintaining those amazing results for life.

Agree ?

📍I am working with busy mums . I know you are busy that’s why I help you lose 5-10kg with a sustainable plan that fits your life.

DM me today to start building your plan . 🙌

How many times you said : « without you , I would never been able to lift this ? »

That moment of triumph is not only about strength . It’s about TRUST . COMPLICITY . GUIDANCE . From someone who can see your full potential that you can’t see in yourself .

We all hit plateaus . We all self doubt . We all hear that voice that keeps telling us to stop .

Having a coach right by your side is stopping that voice 💪

A coach is :
➡️ your expert eye : fixing your form , helping you to lift with confidence and safety
➡️ your accountability partner : showing up even when you don’t feel
➡️ your mindset boosted : turning your I can’t into I did it 🎉
➡️ your fitness planner : that design for you the right program based on your capabilities and needs

A coach is not an expense . 🚨
It’s a shortcut to bring out your best version . ✨

📍Ready to stop guessing and start progressing ?Let’s talk 📲 DM me COACHING and let’s see how I can help you 💪

#personaltrainer #coachsportifparis

One week difference in my chin ups 🚀

Sometimes a big goal seems hard to hit but if we break it into small steps or actions that we do consistently every week ➡️this will bring there .

I am determined to improve my chin ups and i started to include chin ups again into my program since last week .
So video nb2 was last week and video nb1 today .

What I noticed in only one week :
- more reps (I could add 1 extra reps on my 3rd and 4th set)
- form is better and more consistent through all my sets
- full range all the time
- my rep scheme has been a real challenge last week : I did 5 then 4 and then 3 . And I felt hard to lift all my body up . This week I felt better and that’s why I added 1 extra reps on the final sets

So now on my way to see more improvements :
✅I will stick to my plan
✅quality reps over quantity with a bad execution
✅ still using the assurance of this orange band

It might be small progress but that’s what we want . Small progress each time to see big changes in the long term 🚀

For anyone who is working in their first chin up, here is what I am focusing :
✅ doing assisted chin up twice a week
✅ controlling the eccentric , lower myself down slowly
✅ practicing scapular pulls : engaging my back before even bending my elbows

This is just the beginning but I am happy to celebrate those small wins to keep my motivation high 💪

Ready for week 3 !🚀🚀🚀

#chinupchallenge #progressoverperfection

Paris me voilà 💪🇫🇷

Les filles : je vous propose des séances d’entraînement ET de coaching nutritionnel 100% personnalisées .

VOS OBJECTIFS ➡️VOS BESOINS ➡️ VOTRE PROGRAMME 🚀

🎁 OFFRE RENTRÉE :
✅mon livre de recettes healthy OFFERT 📕
✅une séance de coaching nutritionnel OFFERT
✅accès à mon APPLICATION
D’une valeur de 300€ 💰

💌 DM « PARIS »dès maintenant pour transformer votre routine !
⏳OFFRE LIMITÉE 🔥

#coachparis #coachsportifadomicile #coachsportifparis #nutritionparis #personaltrainer #parisfitness #fitparis

There is NO SINGLE best exercise or routine !

Do you feel overwhelmed by fitness trends?
You see an influencer selling the
“magic” exercise, while another is selling the “only routine you’ll ever need.”

This is fake and it is only marketing .

The truth about building a better physique , or building your glutes is more nuanced than what social media what is to believe .

As a coach and not as an influencer , I spread the routine on a weekly base for myself and for my clients too.

Choosing exercises that hit the muscle in different angles .

All the influencers that say copy my exact workout , it won’t help you .
The reality is that building muscle is made up by progress , from progressive overload and exercise variation using periodisation protocols .

Be mindful who you are following .
Stop chasing quick fix and start building sustainable habits .

Your journey is personal and your routine should be too💪✨

#personaltrainer #personaltraining #femalecoaching

A personal reminder I needed this week, and maybe you do too. When I feel stuck, I look to the past. It’s my best motivator.

My journey with hip thrusts has been a battle 👿
I put so much pressure on myself to lift heavier, to feel more, to do better. That each time I had hip thrust on my workout I felt anxious.

But looking back back at a video from exactly 1 year ago (Sept 8th) I was doing 140kg for 10 reps ➡️ Now: 170kg for 8 reps.

This post isn’t about the numbers. It’s about the journey in between.
It’s proof that progress is never linear, and it’s different from someone else . Some people achieve goals faster; for others, it requires digging deeper and taking more time. And that’s okay. This is very normal .
YOUR JOURNEY IS YOURS

It’s also a powerful reminder that
👉we can keep getting stronger at any age.
👉 getting older , it doesn’t mean getting weaker 👉Lifting more weight means l’ve built more muscle, which is my primary goal: to preserve and build a powerful body.

This is only possible it you:
✅Follow a structured program 📈
✅Eat food that fuels your body 🔥
✅Are consistent and willing to do the work🚀

If you feel stuck I really encourage to look at an old video of yourself and see how far you’ve come . This can be applied in any area of your life 🔁

📍Still need a push ? DM me to build a plan to get you results 🚀🔥

#personaltrainer #coachsportif #coachsportifadomicile #parisfitness

Félicitations à ma super cliente Aasha @aashapai qu’après des mois d’entrainement à réussi à faire 2 séries parfaites de 10 pompes à 54 ans 🥳🚀. (2e série en vidéo)

Cette performance est bien plus que un simple chiffre . 🌈🙌C’est la preuve que :
✅Votre corps est capable d’évoluer et de se renforcer à tous les âges
✅que les objectifs ambitieux même s’ils font peur sont possibles quel que soit votre départ
✅ la force musculaire est un pilier non négociable pour votre santé après 50 ans .

Souvent on entend que les femmes over 50 ont besoin d’un entraînement spécifique « spécial » ou «allégé », les études montrent que NON . Elles ont besoin d’un programme SMART qui ne pousse pas au burn-out mais qui les aide à progresser .

📍pas de programme miracle mais des programmes personnalisés et périodiques :
👉 de force
👉d’hypertrophie
👉 power

Si toi aussi tu veux prendre en main ta santé ➡️ envoi-moi un DM pour une consultation de découverte 🧠

N’ayez pas peur des poids et de vous pousser . Votre corps est conçu pour être FORT 💪✨

#depassementdesoi #femmesover50 #healthyaging #bienvieillir #coachsportifadomicile #musculationfeminine #parispersonaltrainer

Swipe to see some moments of my daily life : balancing training myself , helping my amazing clients and enjoying the precious time with my kids .

📍 if you’re looking to improve your health , or simply feel better in your body , I am here to help !

👉DM ME to get your personalised plan

#personaltraining #fitnesscoaching #coachsportifadomicile

One meal out won’t’ ruin your progress like one salad won’t make you loose all your extra fat .

For three months I was not tracking my food , not weighing and I practiced intuitive (but intentional) eating . And guess what ? My weight stayed the same .

Most of my meals have been cooked at home and I like to stick to what works for me and for my body at my age but I had some meals out , I said YES to more “soul” food and to social meals without guilt.

And I am happy that this flexible approach gave me more freedom without ruining all my progress .

📍if you are tired of restrictive diets that are impossible to maintain maybe is time to switch to flexible diet . DM me for a customised plan that gives you structure BUT freedom .

#intuitiveeatingchallenge #flexiblediet #nutritioncoach #foodfreedom #nomorerestrictions #fatlossgoals

The best supplement is not a powder but it’s your sleep , in particular if you are over 40

I tried all the supplements and vitamins but my sleep was not there . I started to set up a diffrent routine that gives me 9h of sleep x 7 days and today I started to feel the results :

✅ I woke up with less 800gr
✅ I noticed I could lift more at the gym
✅ I am definitely with a better mood

Too many women are still missing this important supplement which is actually your superpower :

👉for your mood 🥳
👉for your gym gains 💪
👉for your fatloss 👙

Your sleep is your legal enhancing drug 💊

I highly encourage all my clients to sleep more because this is where we can recover from stress , how we build muscle , and how we reset our minds 🧠

My challenge to you for the next week : is to prioritize your sleep and watch how everything can improve 🥰🥳🙌

#sleepbetterlivebetter #holisticliving #personaltraining

This is a staple exercise for your lower body day

Few tips can make a total difference to feel the right muscles engaged 🍑

Here is how to shift the tension from your quads to your glutes for max growth :

👉 TORSO LEAN FORWARD : don’t stay upright . This posture increases hip flexion putting your glutes on an incredible stretch

👉 PAUSE AT THE BOTTOM : I like to hold 1-2 sec at the bottom to feel that deep stretch . This is gold . Don’t rush the movement !

👉 DON’T LOCK YOUR HIPS OUT / KEEP YOUR KIPS BACK & LOADED : you want to keep constant tension on your glutes through the entire set .

It’s harder but your glutes will work better 🔥🚀

📍my custom programs come with ongoing feedback and analysis on your form . We will improve your technique so you can lift better , heavier and feel more confident . And see faster results .

Ready to train smarter ? 📲DM ME

#personaltrainer #personaltraining

For the last two years I was prepping for a show around this time of the year . It feels bizarre not being able of doing one this year as I love the process , the evolution of myself and the ability to learn more each time .

I am excited to have time to build more this year so that when I compete next year I can show up better ✌️✨

If you are pushing for a show , give it your 110% so you have nothing to regret 😀

Good luck for those competing in few weeks at @globalclassic_official . I am going to miss this so much .

And hope to see some good friends taking their pro card 💳🔥

#npccompetitor #npcbikinicompetitor

We all know that progress takes time but it is hard to accept it .

Left : was me 5 years ago , just trying to move the bar down . I was ego lifting , chasing to move more weight .

Right : is me this year(2025) focused on mind-muscle connection , form , controlled reps and progressively overload .

Everyone wants the 5 years of transformation in 12 weeks.

Everyone wants to learn with few PT sessions all the exercises .

Everyone wants to lift heavy without knowing the technique and which muscle you have to use

Damn I went through a lot of phases during those years :

- where I was only focus on moving more and more weight , but I didn’t feel my lats only my biceps

- I spent time then decreasing the weight to finally learn how to feel my lats

- I spent months frustrated because of plateaus and felt like progress was not happening

- I tried multiple latpulldown variations , grip variations and techniques

- I invested time in learning and I had the chance of learning how to activate my lats better last year with @ben851 . 😀💪I am still so glad I had the opportunity of training with you 🙌✌️

This is a reminder that progress requires repetitions , consistency and patience . It is not built in a 12 week program and even less in a 10 sessions 1:1 class .

Progress is adding knowledge. 🧠

📍if you are ready to invest in yourself and learn the basics of lifting weight , DM me .

#personaltraining

To be honest with your coach save you time ⏰

Let be honest how many times we had lied to our coaches pretending that it was never not our fault when things weren’t working . I did it , so I bet you are doing too 😀

We have to understand that if we are not reaching the results we want it can be a lot of factors and the reasons must be found to re assess the plan :

✅ your nutrition
✅ your recovery
✅ your sleep
✅ your hormones
✅ your movement

❌ stop pretending ✅ start progressing

#coachingsportifpersonnalisé #fitnesstruths #gymlife #coachingforwomen #personaltraining

To find the right set up something can be a headache. The bench can be too high or too far way , or the bar from the smith machine can’t go too low.

In this gym , I still trying to figure out the right set up . And today hip thrust looked good .

From literally NO range ➡️ DEEPER RANGE by placing both of my feet on a stepper . (Can work also with 2 plates of 20kg ) . This way the bar can go lower at the bottom of the movement . And the glutes work harder to drive all the weight up .

This simple trick is a game changer for your Smith Machine hip thrust . 🔥

Remember more depth = greater muscle stretch = more growth 💪

#personaltraining #coachsportifparis

Control what you can .

I am not in the perfect state ,
Not the perfect gym, machines are not ideal
I changed location multiple times and gyms too since June and each time I need to get familiar with new équipement , or change the set up

It is a bit destabilising to be honest
For me that I love so much my routine , my gym, my comfortable machines … ready to go (no need to change any set up …)

BUT

I keep showing up
Do what I enjoy and what I can
Modifications have been done to still allow me to practice my program . (I think I had tested all the way how to do HT 🤣)

It is not perfect

We can’t always control life
But we can control how we respond to it .

Progress is not about the perfect condition or the perfect gym , with the best machines but it is about to be committed even when life is chaos .

The chaos is where we learn to thrive . 💪🌈

#firnesslife #consistencyovermotivation #grindmindset #keepshowingup #noexcuses #resilience #discipline #gymroutine #gymtrainingmotivation

You looked « TONED » when you have muscle and you shred body fat .

How to achieve this ? 👀
✅Building muscle mass by lifting weight
✅and preserving your muscle mass while
✅you lower your body fat %

YOU NEED THESE THREE STEPS

I get constant messages of women asking how to tone their glutes , or their abs or arms . Which exercise works better to tone fastest . How long does it take to TONE a muscle 😫

And the best question : I just want to tone but I don’t want to grow muscles 💪

Women let’s be clear : muscle is muscle . It can grow stronger and bigger by increasing 📈its size , or reduce it , but muscles don’t get more TONED , MORE DEFINED or more SOFTER . The visual changes come from what is covering your muscle .

Lifting weight won’t make your muscles look toned but carrying less body fat will.

📸 THE PROOF IS IN THE PICTURES
The difference between those 2 photos is the body fat I am carrying not the amount of muscle mass I have . I can even tell you that on the right picture I had slightly less muscle mass due to dieting .

I didn’t TONE UP magically : I built muscles by lifting weight ➡️then I dieted ➡️ I got leaner . That’s the proof that fat loss has made all the difference .

Remember that toned , lean , muscular , soft are subjective! My definition of TONED may be your lean or someone else SOFT .

The takeaway here is:
❌ to stop chasing TONING EXERCISES
✅Start building muscle 💪 by lifting weights . 🏋️‍♂️
✅ or start to lose body fat to achieve that stronger and more defined look 👀

📍DM ME if you want a customised PLAN that will help you to achieve a better body composition.

#personaltrainer #personaltraining #onlinefitnesscoaches #tonedmuscles #bodycompcoaching #bodycomposition #fitnessmotivation #onlinecoachingfitnessplan #femalecoaching

Today my mind said LIFT IT. And the body executed it 💪

I ignored the voice who was saying « it’s too heavy »

Turning 45 this year some say : slow down. My mind says : level up ! 🚀

Because lazy minds get lazy results at any age .

This is the power of mindset . 🧠

Who is chasing PR this week ?

#personaltrainer #coachsportifadomicile

My fitness journey began like many other mums: from feeling unhealthy , unfit and unhappy in my own skin . With 0 experience at the gym. From feeling lost and not knowing what to do to become a coach in the fitness industry , a CEO and an athlete 😀because in my mind I refused to say I can’t 🚀

And I hope that my journey can motivate other moms . To take the next step and become more HEALTHY, STRONGER (mentally and physically ) because you are capable . Motherhood and aging is not the end of your evolution .

I started my journey from trying all group classes, from doing yoga, running , RPM classes . I felt the the burden of going to the gym . I didn’t like and I didn’t enjoy . Until when just showing up become an habit . A NEW ROUTINE that I started to enjoy .

I started to feel the passion about lifting weight back in 2020 when I was following an online challenge from @laurensimpson and to see how my body and my mindset was transforming had been incredible .

Then I started to hire coaches and mentors to help me to understand how to proper lifting weight and how to build a program to see real progress .

From @coachcoreybaldock , who gave me a solid foundation in strength training and nutrition , to 1:1 classes with @namstrengthculture who helped me to reach some pretty cool strengths goals during a terrible time (Covid times 😱😫) .

Then my passion had evolved into bodybuilding , since 2 years , I am discovering the art of shaping your body with a diffrent training style.

Stepping on stage for the first time at 43 years old was not only about physical transformation, trophies or personal records but more about how to master my mindset . I understood that your body can do hard things when your mind has said YES !

Through all these experiences I realised that great things never come from easy . Every year and every decision I had to make came with sacrifices and hard work.

And also with a lot of patience .

📍if you want to start your fitness journey I am here to help you . No matter your level and age.
DM me to book your FREE strategy call

#personaltrainer #coachsportif #fitnessmotivation #fitnesscoaching #mondaytransformation #fitmomsofig

RECOVERY + REST are crucial for sustainable results. Results don’t come only by pushing through hard things .

The best results come from STRESS + REST

Let’s normalize having rest & recovery days as we are having training days .

When I prescribe rest days to my clients , often they want to keep going . Keep training . Even on rest days . But for the best results we need to give our bodies some rest .

This is part of the plan 🎯

When you honour recovery , doing the hard things become more sustainable on the long term . But if we keep pushing our bodies , we add unnecessary stress that can leads to burn out .

Training after 40 and getting results , need a SMART PLAN if you want to keep training on the long term injuries free and without burnout .

And adding more recovery days is part of the plan !

Thank you @10x_longevity for this wonderful experience : a private room with infrared sauna , + cold plunge with this stunning view on the Hong Kong island 😍❤️

📍DM me to book your FREE call to unlock your customised plan .

#recoveryisworthit #restdays #smarttraining #womencoaching #fitness @10x_longevity

Sandrine story is a real story . 😍✨

She is juggling family (mum of 3️⃣), work , hormones change, and everything else like a lot of women .

Few months ago, Sandrine came to me because despite her efforts (she was already training by herself ) she felt she didn’t look like she was training . And simply she wanted to FEEL BETTER in her clothes , BUILD a more TONED physique, and SUSTAINABLE HEALTHY HABITS that fit also her social lifestyle . 👯🥳

So I designed A PLAN for her .

100% tailored to HER :

✅ HER GOALS
✅ HER LIFE
✅ HER PREFERENCES
✅ HER EXPERIENCE
✅ HER EQUIPEMENT
✅ HER LEVEL
✅ HER HEALTH
✅ HER CHAOTIC SCHEDULE

Because all those variables matter .

Generic plans don’t work . And leave you frustrated. The problem is not you . But it’s the plan.

Effective exercise programming should be tailored to each individual and take in consideration all the above considerations ☝️

📍DM ME to discover your UNIQUE STRATEGY PLAN

#personaltrainer #personalisedfitness #uniqueyou #fitnessforwomen #midlifetransformation #busymomfitness #over40fitness #bespoketraining #tailoredtoyou #youdeservebetter #fitnessjourney #holistichealth #homeworkouts #beforeandafter #realresult #parisfitness #coachsportifadomicile #coachsportifparis #womenhealth

Honestly this is the number 1 question and fear , women ask me over and over .

Listen here , I wish it was easier to get big and gain more muscle but the reality is that building muscle :
✅ takes time , it takes years of consistent EFFORT
✅ need to follow a structured program for longer which most of the women don’t because they start to feel bored . And progress STOPS.
✅ your natural potential has its limits . Reaching a real bulky and a bodybuilder physique requires steroids . Period ✌️

Just because you lift heavy weight it doesn’t mean you will become bulky and big . But the reality most of you are carrying extra body fat and eating in a surplus for long .

If you want to reach a toned and defined physique I recommend :
1️⃣to LIFT WEIGHT (heavy is different for everyone based on your level and experience) and keep challenging you consistently.
2️⃣then FOCUS on FAT LOSS (not weight loss) to preserve that muscle you have gained .
3️⃣this CHANGE your BODY COMPOSITION (less fat + more muscle = the toned physique you want )

That string and defined body is built in the gym , fuelled by proteins and 100% a achievable without looking like a bodybuilder .

📍DM me for coaching enquires

#personaltrainer #coachsportifadomicile #fitnesscoaching

My message for today :
What if you stop on focusing on losing weight .. and start focusing on GAINING strength and health instead ?

We live in a era where 90% of women are chasing a number on the scale , a size “to be fit” , a look to be trendy , but what if we shifted focus and instead of losing weight ⬇️
🌈 you chase energy
💪 strength that helps you to deal with life’s challenges
💖 a healthy status that keeps you strong for years and it is not a trend
🔥 confidence that comes from feeling you can do it !

This is the best advice and tip as a coach I can give you today . Because I have been there and here is the truth : a body that is strong , resilient and capable is your SUPERPOWER .

Forget losing . Focus on gaining . More Life 🍀More Joy 🤩 More resilience to handle stress ✌️😀

📍 DM ME and let’s chat about how you can start gaining more (energy | strength | joy 😍)

#personaltrainer #personaltraining

A lot of women during our discovery call ☎️ mention to take supplements and pills 💊 as they age but they are missing one important thing : which is weight lifting .

As we age :
➡️ we loose power first
➡️ then strength
➡️ and muscle mass

Supplements work best when paired with a strong foundation 💪

And no magic pill can replace what weight lifting does for your 40+ body .

The real anti aging supplements 🌈✨💪
✅ resistance training for hypertrophy , strength and power
✅ cardiovascular fitness : the most potent factor for aging well is having a high VO2Max
✅ stretching & mobility

And no , one is not better or superior than the others . We need all these capacities for longevity .

Supplements enhance NOT replace the work you do in the gym room 🏋️‍♂️

As a women over 40 myself and coaching women over 40s and 50s my priority is to help women to build a lifestyle for longevity .

📍DM me for coaching enquiry
STRONG BODIES ARE BUILT !

#agingwithstrength #muscleforlife #longevitylifestyle #strengthtrainingforwomen #weightliftingislife #fitnesstrainer

Ladies your metabolism is not broken 💔

My client is navigating peri menopause and successfully doing amazing progress in her body composition. Our plan is giving her proofs that nothing is wrong in her body and she has rebuilt trust in her abilities to reach a successful fat loss phase . 😀🔥this is priceless 😀❤️

We all know that menopause is not an easy transition phase for women but we also know that fat loss is realistic and it is possible and strong studies also show us that we can still burn the same amount of calories we did before menopause .

As a coach my duty is to tell you the truth : and the truth most of the time is that your routine and lifestyle is not aligned with your goals !
People hate to hear this but truth is that people move less and eat more.

We have a strong study done on 6000 of people mostly women, across 29 countries by Helran Ponza that shows us that your metabolic rate is quite stable from 20 to 60 years .

Metabolism goes down around at 63 years.

And this is a very good news for all those women who think that at 48 (facing the challenges of peri menopause) their metabolism is not working like before or that their metabolism is broken .

Thank you @tonyboutagy for putting together such a great content and studies during our 9-week intensive course about the « Science of Thriving through menopause ».

More content and more clarifications about training and nutrition will come up on those upcoming weeks . 🚀

Stay tuned ✌️

📍online coaching ➡️ Link in bio

#perimenopausefitness #menopausefitness #womenover50 #thrivingthroughmenopause

The best way to measure your progress in strength training : is to track your progress ⬇️

💪 if you are lifting heavier weights at the end of your program with the same rep range you are getting stronger

➕or if you can do more reps with the same weight , your strength is improving 🔥

✅ if you can’t increase weight or reps but you can better control your movement , your form and range (in a squat for exemple you can film yourself and see how deeper you can squat)

🙌 if you rest time between sets is shorter and you can recover faster btw heavy sets it means your work capacity is improving

All my clients log their workouts into my app , or we use notebook / spreadsheet to track our progress:
- weight used
- rests per set
- rest periods
- how the set felt
- filming our lifting

If you feel lost with your progress, DM me and I will help you crush your strength goal 🚀 📥

#personaltrainer #personaltraining #fitnesscoaching #allenamentopersonalizzato #allenamentoalfemminile #strengthtrainning #strengthgoals #trackyourprogress

I saw this exercise from the glute guy @bretcontreras1 something like 1 years ago and since then this is an awesome exercise I have included not only into my own routine but also into my clients routine .

This is a fantastic advanced exercise that can increase activation and isolation on your glute day .
Tips for a proper technique :
✅ Drive throw your working leg heel
To elevate your hips
✅ use all the range : you want to go deep and slow
✅ keep a neutral spine : do not arch or over extend your back + engage your core

3 sets x 12r (each side starting with your weak side) . You won’t regret the try 🔥🚀

#personaltrainer #personaltraining #fitnesscoachonline

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GET FIT, STAY HEALTHY

IT'S NOT ABOUT DOING MORE
IT'S ABOUT DOING WHAT WORKS FOR YOU

A coach who listens and leads

A plan built around your body and schedule

Ongoing accountability and adjustments

Real-time support that doesn't disappear when things get tricky

WHAT THEY SAY ABOUT CHIARAFITMUM

Carol

Strong Mum Program

NUTRITION COACHING

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GET FIT, STAY HEALTHY

IT'S NOT ABOUT DOING MORE IT'S ABOUT DOING WHAT WORKS FOR YOU

A coach who listens and leads

A plan built around your body and schedule

Ongoing accountability and adjustments

Real-time support that doesn't disappear when things get tricky

WHAT THEY SAY ABOUT CHIARAFITMUM

Carol

Strong Mum Program

NUTRITION COACHING

Subscribe to Our Newsletter

​

Follow me on Instagram

Home

My Story

Services

Blog

FAQs

Contact Us

Terms & conditions

Privacy Policy

IT'S NOT ABOUT DOING MORE
IT'S ABOUT DOING WHAT WORKS FOR YOU