Urban Fox Coaching
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Be strong & confident - and thrive at every age. Empowering women and older adults through strength and nutrition coaching. Set Goals. Not Limits.
And this is just a snapshot! You will have daily accountability, weekly check ins and a flexible coach at your fingertips (you can add comments to workouts & message us through the app) DM US today for your one week trial. 💻🤘
CALLING ALL GEN Xers! Do you want easy to follow training? No fancy moves or made up names. Getting back to the basics of age old tried & tested methods? With nutrition based on foods you can pronounce? THEN WE ARE THE COACHES FOR YOU!!
Water from hosepipes? Prawn cocktail anyone? Miss a Kiev and a Black Forest Gateaux? Sold your multigym and Bullworker?
We have a plan for all of you👍🏼 ONLINE COACHING NOW AVAILABLE FOR MEN, WOMEN & COUPLES .
Drop a message to us today 🙏🏻💪🏼🎁 #
You might have heard us mention that HEMPE is NSF Certified for Sport... but what does that actually mean?
In simple terms, it means our products have been independently tested to meet one of the highest standards trusted by professional sport.
NSF Certified for Sport is the only independent third-party certification programme recognised by the US Anti-Doping Agency (USADA) and, in turn, the World Anti-Doping Agency (WADA).
That’s why athletes around the world choose products carrying the NSF Certified for Sport mark.
From professional footballers and rugby players to basketball players, cricketers, track and field athletes, and more, it’s trusted across elite sport because athletes know exactly what they’re using.
At HEMPE, we’re incredibly proud to offer products that meet this standard, giving everyone—from elite athletes to everyday active people—confidence in what they’re putting on their bodies.
Whether you’re training for a competition, heading to the gym, or simply trying to stay active, you deserve products you can trust.
What an unexpected journey! From finally leaving the office the last day of that first lockdown; teaching my first class at Urban the first day the world opened; to today! Exactly 6 years of doing a role I am more passionate about every day no matter what curveballs come my way! And all in the best gym & community I could wish for. Six years of physical and mental challenges I never saw coming. But they have only made me stronger and a better, more knowledgeaable and more compassionate coach & trainer. Don’t give up on your dreams & goals. Get help, support & never stop learning. 🙏🏻🫡🦊
24/07/2026
BONES - SIMPLE SCIENCE
Bone is a living, dynamic tissue. Unlike the white plastic skeletons that most of us remember from the Science Room at high school, living bones are pink, rich with blood vessels and closely connected to other organs and systems in the body such as the immune system. They have a wonderfully efficient ecosystem of cellular activity in which old bone is constantly being broken down, cleared away, and replaced by new bone.
From birth, to around mid to late 20’s, women’s bone mineral density increases. This peaks around 25-30 years of age. This then plateaus for a number of years. Starting at about age 44 women start losing (on average) 0.4% of their bone mineral density each year. Between the ages of 50 - 54 years of age (around menopause) there is a sharper decline, losing 4.4% per year. This leaves us susceptible to osteopenia and osteoporosis.
With estrogen receptors throughout bone, estrogen helps regulate bone metabolism promoting the activity of osteoblasts (bone building hormones). So now we can see why the reduction of estrogen during menopause has such an impact of the strength and quality of our bones. This also helps us understand why breaks and fractures are so common in post menopausal women.
This process is regulated and influenced by a wide range of factors such as:-
* Nutrition (energy, protein, mineral intake)
* Exercise (weight-bearing to cue bone remodelling)
* Sleep
* Mineral-regulating hormones
* Hormones (estrogen increases calcium absorption in the intestines and reabsorption in the kidneys and protects bones from breakdown)
Key changes are:
* Eat enough calories - this is not the time for drastic low calories (under 1200kcal a day) fad diets
* Eat more protein
* Discover foods that are rich in nutrients and vitamin and mineral dense
* Up your intake of fruit and vegetables
* Getting enough Vitamin D. If you work inside at a desk all day, and sit in your car or house outside working hours, then at least fit in a walk in daylight. If this is not always possible find a good quality supplement and take it every day
* Eat enough fibre and healthy fats
* Keep your sugar intake low
Recovery isn’t about slowing down—it’s about creating the consistency that helps you keep showing up.
🔥 Our HOT gel is ideal before activity. The warming sensation helps loosen up stiff or sore muscles making it a great addition to your pre-workout or warm-up routine.
❄️ Our ICE gel is perfect after activity. The cooling sensation helps reduce swelling, numb pain, and speed healing and makes post-workout recovery feel as good as the workout itself.
Thank you to Steve at SW Simply Photography for a great photoshoot on Sunday. Steve listened to all of our ideas and helped make each shot work resulting in some amazing photos. He caught some magical moments and hilarious outtakes which really highlighted us as a couple. Steve is so easy to work with and really makes you feel completely at ease. We had so much fun! Over the coming weeks we will be showcasing more images. TO BOOK YOUR PHOTOSHOOT PLEASE EMAILSTEVE AT [email protected]
19/07/2026
What would be a good day/time for Graham to offer sports massages at Snap Fitness, Christchurch?
18/07/2026
Sampler Box
New to South Coast Muscle Fuel? Start here 👋
The Sampler Box is a great way to try a mix of quality cuts and get a feel for what we’re all about.
Perfect if you want variety, easy meal options and a fridge full of proper fuel for the week ahead.
Order online now. Link in bio for all the details - QUOTE SNAP5 for 5% DISCOUNT FOR SNAP MEMBERS - 10% OFF FIRST ORDER!
17/07/2026
Not sure where to start? We’ve made it simple 🥩
Our website features four ready-to-order boxes, each designed to suit different lifestyles, appetites and weekly routines.
Whether you’re meal prepping, training hard, feeding the family or just want better meat in the fridge, there’s a box ready to fuel your week.
Explore the range online now. Link in bio to shop.
Click here to claim your Sponsored Listing.
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