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Emma McCaffrey | Women's Strength & Mobility

@move_with_emma

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Helping women 35+ stay strong forever ❤️
🏡 Fitness that fits around real life
⏰ 15 & 30 min live classes
💪 Strength & Mobility for life
👇Free trial

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For years, the fitness industry has sold us the idea that better results come from doing more.

More workouts.

More intensity.

More discipline.

But after working with hundreds of women in midlife, I’ve learnt something very different.

The women who stay strong aren’t the ones who train the hardest.

They’re the ones who find a routine they can keep coming back to.

That’s why I recently changed my memberships.

Because there isn’t one perfect way to build a movement habit.

There isn’t one perfect life.

Some weeks you’ve got 30 minutes.

Some weeks 15 minutes is all your schedule, body or brain can cope with.

Both count.

That’s why you can now choose how you move with me.

🌅 **Up with Em** – three 15-minute live strength and mobility classes each week. Perfect for life’s busier seasons.

💛 **Move with Emma** – my signature membership with three 30-minute classes each week, designed to help you build strength, improve mobility and protect your future health.

⭐ **Move More with Emma** – access to both memberships, so you can choose what fits your day.

Every option includes live classes, an on-demand library and a supportive WhatsApp community.

Because my goal has never been to help women get “beach body ready.”

My goal is to help you build a body that still lets you travel, lift grandchildren, carry shopping, get up from the floor and live independently for decades to come.

At 48, I have the bone density and muscle mass of someone much younger.

Not because I’ve chased perfection.

But because I’ve shown up consistently.

That’s the philosophy I teach.

**Do what you can, when you can.**

Because we’re not training for six weeks.

We’re training for the next 30 years.

If you’d like to know more about the memberships, comment **STRONG** below or send me a message. I’d love to help you find the option that fits this season of your life. 💛 by @move_with_emma

When my marriage ended, I thought my life had fallen apart.

I couldn’t imagine raising two young children on my own.

I couldn’t imagine sharing my children.

I couldn’t imagine feeling OK again.

And I certainly couldn’t imagine falling in love again.

Yet somehow, all of those things happened.

Not in the way I planned.

Not on the timeline I would have chosen.

But in a way that ultimately brought more joy, growth and gratitude than I could have imagined at the time.

Looking back, so many of the moments that frightened me most became the moments that shaped me most.

Divorce.

Redundancy.

Starting over.

Single parenting.

Watching my dad live with Alzheimer’s.

Starting a business at 40.

Starting another one at 46.

None of these were part of the plan.

But all of them helped me become who I am today.

One of the biggest lessons I’ve learned is that life rarely follows the script we write for it.

Sometimes the best things happen after the plans fall apart.

Sometimes the opportunities, people and experiences we treasure most arrive through doors we never intended to open.

That’s why I believe it’s never too late.

Never too late to start again.

Never too late to change direction.

Never too late to find love.

Never too late to build a business.

Never too late to create a life that feels meaningful and joyful.

And it’s one of the reasons I’m so passionate about strength training.

Because life keeps asking things of us.

Sometimes wonderful things.

Sometimes incredibly hard things.

Building strength isn’t just about muscles.

It’s about giving yourself the physical and emotional capacity to keep showing up for whatever comes next.

To keep adventuring.

To keep dancing.

To keep travelling.

To keep lifting grandchildren, carrying shopping, climbing hills and saying yes to opportunities.

To keep living life fully.

Perhaps that’s why I’m so passionate about helping women build strength.

Not because life gets easier, but because strength helps us meet life as it is — and embrace all the unexpected opportunities that come with it.

Comment ‘STRONG’ if you want me to help you get strong. by @move_with_emma

This isn’t a pity post. It’s a personal reminder of everything I survived, what I endured, and how I’ve completely rebuilt my life, with movement at the very centre of that recovery.

My mum described watching my life back then as “watching a car crash in slow-motion.”

We kept piling on the stress and pressure until, eventually, everything imploded.

But don’t worry, this story has a happy ending. It’s just not the ending I ever imagined for myself. Today, I’m more content than I have ever been.

Things actually got worse in 2017 before they got better—though even in the dark times, there were beautiful moments that coexisted with the chaos. Let me know in the comments if you want to hear the 2017 chapter?!!! Spoiler - it got worse before it got better 😱🤯😳

Disclaimer: my ex and I are now on great terms. We co-parent collaboratively and truly support each other. It took two years of barely being able to look at one another to get here, but I’m so proud of the bridge we’ve built for our children.

Follow along if you want to hear what happened before and after!

✨if you’re wanting to bring movement into your life join me and my incredible community of midlife women 3 x 30 minutes a week for strength & mobility classes. I’m live from 9-9:30am on Monday, Wednesday & Friday. It’s accessible to all and all classes are recorded and available on demand.

DM for a free trial or a chat.

Bodyweight Strength. Dumbbell Workouts. Minimal Equipment Workouts. Resistance Training for Longevity. Functional Strength. Online Fitness Classes. On-Demand Workouts. Live Zoom Fitness. Follow-along Workouts. Home Movement Practice by @move_with_emma

For years I thought I needed the fitness uniform to be taken seriously as a PT online. The Sweaty Betty leggings, the coordinated tops, the polished aesthetic. Because that’s what I could see working for everyone else, and I desperately needed this to work.

Single mum. Kids too young to leave. No one else to look after them. I couldn’t get out the house to train, so the online space had to be the answer. And I was convinced that meant looking the part.

Except I couldn’t do it. I couldn’t make those sculpt-and-tone videos. The “get beach body ready” content made me feel sick. Everyone else is taken. I can only be myself.

So I started showing up as myself. In my pyjamas. No bra. Getting movement in around the chaos, letting people into my kitchen physically and metaphorically. And that’s when my follower count went up. That’s when things started resonating.

I’m real. This is what life actually looks like in the rush hour when you’re raising kids, working hard, juggling everything. I don’t have it all figured out. I move my body because of how it makes me feel inside, not how I look outside. I’m not chasing a six pack. I’m chasing strong, capable, confident. And that happens the instant I step onto the mat, not six months down the line.

Being slim, having visible abs, none of it is an indicator of health. And most of what it takes to get there isn’t viable in the messy middle of life. We don’t have time. I certainly don’t have any interest in restricting my life or my diet. Add things in, don’t take things away.

The power is in being more me. And there’s space for all of us. No prerequisite outfit, size or look. No uniform. Focus on how it makes you feel inside, and your relationship with movement will change. You’re more likely to keep coming back.

I never felt like I was good enough until I stopped trying to be someone else.

If you wanna come and join me right TRIAL in comments by @move_with_emma

A Photoshoot, a curly little assistant and a new fitness adventure 💪🏻🐩🤳!
I recently had the pleasure of running a Camera Phone Workshop with the brilliant Emma from @move_with_emma helping her with some lovely photographs for her business.

And meet my new assistant, Vivian the toy poodle 🐩! Those gorgeous curls fit my brands perfectly, she was only too happy to help out and even became a little supermodel alongside her mum.

But here’s the funny part… I went along to help Emma with her Photography and an ended up signing up for her weekly workouts. 😂

Emma is full of energy, enthusiasm, and positivity, and her approach to exercise is exactly what I believe in.

So I am ditching my Membership with a large fitness company and choosing to support a fabulous small business instead. And I can’t wait to get started!

Now, that’s what I call a win win!❤️
#thecameraphoneworkshop #smallbusinessowner #phonephotography #photography #womaninbusiness by @move_with_emma

October you’ve been mint.

Sauna, sea, strength training, cycling, running, events, walks, snoozes sunsets and sunrises

Love autumn the colours, smells, sunshine, leaves….

What was your highlight?

Thanks for being part of it @thesaunaworks @thecameraphoneworkshop @marrakechexpress @rock_et @henrietta.lake @naomisang @nutritionalnosh @kimberleybarber @wendinwonderland @londonsaunaweek @samjedi77 @zoehanson84 @eat.nourish.love_ @carolinerlcary @pattybassey by @move_with_emma

🏡 Do you ever tell yourself you couldn’t possibly work out at home?

If that’s you, I’ve just got one question.

Are you working out at the gym? 🙈

I know exercise can be mentally challenging. And when life is busy, it’s so easy to find reasons why today isn’t the day.

But sometimes we need to give ourselves a chance to find out what we can do, rather than focusing on what we think we can’t.

If you’ve convinced yourself you couldn’t possibly strength train at home, save this post and come back to it when you need a reminder that you CAN do this.

Move with Emma. Three live sessions a week. On-demand library. WhatsApp community. £39 a month, no contract.

Comment TRIAL if you would like a free week on me. by @move_with_emma

You don’t know me yet, but I’m a personal trainer who helps women 35 and beyond get stronger and fitter without needing a home gym, matching lycra or trainers.

No commute. No kit. No uniform. No auditioning for entry.

Show up in your pyjamas if you want. Camera off if you need it. Any movement counts, and consistency beats intensity every single time.

Because strength training shouldn’t require you to become someone else first.

It should fit the life you already have, respect the body you already have, and feel good while you’re doing it.

That’s what I build: accessible, gradual, human strength work that adds to your capacity instead of draining what’s left.

If you’ve been standing outside the fitness industry thinking it’s not for you, it is. There’s space for you here, exactly as you are.

DM me “TRIAL” and I’ll send you the details.

STRENGTH TRAINING FOR WOMEN HOME WORKOUTS RESISTANCE TRAINING DUMBBELL WORKOUTS by @move_with_emma

Answers below, GIFS only….👇

Filmed in one of my all time fave places @girlpowderretreats by @move_with_emma

This week the pendulum has swung from big work days to big moments of fun.

I spent a decade optimising. Which, if I’m honest, mostly meant restricting. Less of this, none of that, stay on the path, don’t slip. And here’s what nobody tells you about that version of discipline: it’s miserable. Everything I gained in physical progress, I quietly lost in joy.

I didn’t let myself have fun because fun didn’t feel safe. I assumed that if I slipped off the path my whole world would fall apart. But in my late-forties, I’m letting myself off the leash a bit. Still get a twinge of worry here and there. It just feels a lot more balanced now.

The self-optimisation chat I keep hearing is all about becoming the perfect, flawless, never-veers-off-track human. Sounds fucking boring to me. And it misses the thing I actually believe: we grow the most after the messy, challenging parts of life, not the ones where we’re militant about how we live.

That’s why Move with Emma isn’t about chasing perfection or cramming in more. It’s three 30-minute sessions each week. Movement that fits around your life. Now and forever.

If you’re ready to join the anti-optimising tribe, comment TRIAL and I’ll send you the details.

Here’s to letting the messy bits of you free. by @move_with_emma

I’ll be honest, I wasn’t sure what “biohacking” even meant. I’m a sea and open-sky kind of woman. If I want to feel good, I get outside, I get in the water, I let the cold do its thing.

So when @vita_skinspa invited me along to try their new biohacking treatments, part of me thought this isn’t really me. Machines. Indoors. The opposite of a cold morning swim.

But I’m never one to turn down a new way to feel good, so I went along to give it a whirl.

The flotation tank got me first. They close the lid, and it can be left open if you’re claustrophobic. Lid closed and I sank into it completely. Somewhere between awake and asleep, lucid but switched right off. About ten minutes before the end, I came round feeling more rested than I have in a long time. That was the part I didn’t see coming: the thing that gave me back exactly what I chase in the sea. Weightless. Quiet. Nobody needing anything from me.

Then compression and lymphatic drainage. The compression felt like lying on a warm sunbed, which, on a cold day, was bliss. The lymphatic part was the strangest sensation, like a blood pressure cuff wrapped round my whole body.

The infrared sauna I’ll be straight about too. I found it hard. It got hot very fast and it’s probably because I’m used to a different type of heat in wood burning saunas.

Here’s where I landed. I thought I’d go looking for the future of feeling good and prove it wasn’t for me. Instead, the thing I loved most handed me back the exact feeling I go to nature for. If you’re short on time and can’t always get to the sea, somewhere like this might be your way in and I’m all for women taking moments for themselves to resource and nourish themselves.

Thank you @vitaspa for having me. The flotation tank has a new fan.

Have you tried it or are you intrigued? by @move_with_emma

You already know moving your body matters.

The challenge isn’t motivation. It’s finding something that fits around work, family and everything else life throws your way.

That’s why I created Move with Emma.

Three 30-minute sessions. Everything you need.

Strength, mobility and functional movement designed to help you feel stronger, move more freely and stay active for the long term.

Simple. Effective. Built for real life.

What’s included:

Live classes, Monday, Wednesday & Friday (9.00-9.30 am)
• Monday, Lower Body
• Wednesday, Upper Body
• Friday, Total Body

• Full on-demand library
• WhatsApp community

£39 per month

Why three sessions?

Because the best exercise programme isn’t the hardest one; it’s the one that fits your life.

Three sessions a week can actually beat five; it can’t. This week, next week, and in ten years when the details have all changed, and you’re still moving.

Motion is lotion. When you move regularly, your body stops aching. When you stop, it reminds you.

This isn’t a faceless YouTube workout.

You’re getting the support, tuition and personalised attention of a PT for less than you’d pay for a single session with one.

I see you in the live classes.
I adjust for your shoulder, your knee, your energy that day.
The community knows your name.
Someone notices when you’ve been away and celebrates when you’re back.

Comment START and I’ll send you more.

Start this week www.movewithemma.co.uk by @move_with_emma