GFIT

One of the most common phrases that came up in my client check ins today was “I feel more confident”

This is one of the most satisfying parts of being a coach.

I get to see my team of amazing, strong women transform their bodies, but also their mindset and confidence.

It’s been so nice talking to them about what a positive impact it has had on their lives over all, from body confidence, feeling confident in themselves as a person to even feeling more confident at work!

So here are some highlights from this week that my clients have told me;

💟 I felt confident enough to wear a bikini on holiday for the first time in my adult life.

💟 I felt confident enough to train in the weights section of the gym.

💟 I felt confident to wear a sleeveless dress for the first time in 3 years.

💟 I looked in the mirror and felt confident in what I saw for the first time since I can remember.

💟 I felt super confident in my dress on my wedding day.

It’s so amazing how much some small health and fitness changes can have on your mindset, confidence and overall happiness!

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Are you ready to become a more confident version of you that you are happy and proud of?

Then go and click the link in my bio or send me a message as I’d love to help you out. 🥰



www.GFIT.coach

What I Wish I new when I first started…

I remember going around in circles and being frustrated because I would always end up back at square one. One week I was trying to eat low carb and the next I was trying Keto.

If you’re feeling like you’re going around in circles and not making any sustainable progress you’re probably where I was a few years ago.

And only one thing is going to fix it! Stop looking for quick fixes and magic diet pulls that you can only stick to for 2 weeks because they’re so restrictive.

Please don’t start your January by starting a low carb, low fat, low sugar, low fun, low happiness diet.💜

You don’t need a diet. You need a mindset shift.. You don’t need to be massively restricted to lose weight. You need to have a plan to implement a lifestyle change so that you can enjoy food within your calories and macros so that not only do you start to see results, you can also stick to it.

When I learnt this I started to see results. Instead of ending up at square one because my diet was too restrictive.

I was able to chose foods that I enjoyed but foods that also provided my. Bond with the nutrients and fuel it needed to be healthy.

I used to feel demotivated, groggy, tired and unhappy because I was looking at my diets as something I didn’t want to do.

I now feel happy, energised and motivated because I’m enjoying the process.

I always say….

It’s not a diet, it’s a lifestyle change!

You may be scared when I say this because you don’t want to change your whole lifestyle but why wouldn’t you?

If you do, your whole life will change for the better and you will start to become a happier and a more confident version of yourself that you are proud of.

So you can’t tell me it’s not worth it!

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Are you ready to become a more confident version of you that you are happy and proud of?

Then go and click the link in my bio or send me a message as I’d love to help you out. 🥰



www.GFIT.coach

Do you find yourself going over your calories on a daily basis? 😣

Here’s an easy swap that you can make to save up some calories for a snack or as part of a meal.

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Are you ready to become a more confident version of you that you are happy and proud of?

Then go and click the link in my bio to fill out me online coaching application form 💜

www.gfit.coach

Rumour has it…

You don’t need to cut out your favourite foods to lose weight! 💜

Often clients come to me to join coaching because they say they keep failing at diets and end up in a yo-yo diet cycle.

They often say things like “diets don’t work for me”

Sound familiar? 🤷🏼‍♀️

The reason diets don’t get longterm results is because they’re super restrictive and hard to stick to.

Let’s face it we all enjoy a donut now and then, right!? 🍩

Donuts and chocolate can all be enjoyed as part of a healthy diet and you certainly don’t need to cut them out all together.

With my coaching I teach my clients how they can eat nice normal tasty food and still lose weight as you don’t need to live on just chicken and broccoli 😆

If you’re feeling frustrated with your weight loss and feel like you’re going around in circles because you can’t stick to a diet, I can help you.

Click the link in my bio to submit a coaching enquiry 🥰

Why rest days are just as important as training 💜🤍

Lots of you guys message me saying you feel guilty for taking rest days so I felt as though it was important for me to write a post to reiterate how CRUCIAL they are:

So here are some reasons why you need to take rest days.

1️⃣ Your muscles adapt, grow and repair when you REST - not when you’re training hard in the gym. If you don’t rest then you won’t make any progression with your physique. It’s as simple as that!

2️⃣ It prevents mental burnout/ getting to the point where you dread your workouts.

3️⃣ It reduces stress on your body. Training itself is a stressor & having too much stress can cause high cortisol levels which increases water retention, bloating poor sleep, increased cravings and the lack of motivation to train.

4️⃣ It prevents risk of injury. Trust me if you’re training hardcore day in day out, you WILL increase your risk of injury…which will only come back to bite you on the bum when you have to take weeks or months away from training.

5️⃣ Boost motivation! I always feel a lot more motivated to train the day after a rest day.

6️⃣ Gives your CNS (Central nervous system) a break

7️⃣ It actually enhances long term progression from a sustainable lifestyle perspective. If you train 24/7 and adopt the “no days off” mentality, there will come a point where you physically and mentally want to throw the towel in and give up completely.

I had a rest day today (I tend to have 2x rest days a week) but I always listen to my body and I will take more rest days if I’m feeling sore / if I’m struggling with my sleep or if I’m feeling run down.

So make sure you have your rest days and don’t feel guilty for it as you will always benefit from it. 👊🏻

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Are you ready to become a more confident version of you that you are happy and proud of?

Then go and click the link in my bio to fill out me online coaching application. 🥰

We’ve all been there…

You’re trying to lose weight and you’re doing really well with your calorie deficit, until you hit your time of the month.

Then suddenly you’re starving, craving chocolate and cake and you’re probably feeling a little irritable and tired. 😴

Sounds familiar?

If this sounds like you then leave a “🙋🏼‍♀️” in the comments section below.

So why does this happen?

The change in hormones at this time of the month increases your appetite and causes cravings for high carb and sweet foods. Especially chocolate. 🍫

These hormone changes can also lower your mood, increase your anxiety and make you more irritable.

The reason you’re hungry right before your period therefore, may be part physical and part psychological. Food can satisfy an emotional need when you’re feeling low as the result of these hormonal changes.

Another reason may relate to survival instincts as your body may crave these foods as a means to protect your body and give you the energy that you need.

So what should you do?

If you try to avoid the cravings all together, it’s likely that you’ll get to the point that you feel so restricted you could end up over eating or binging on these foods.

So instead include these foods in your diet but within balance.

Still have a nice tasty nutritional meal for dinner to get some protein, fruit and veg into your diet so that you’re satisfied. But keep some calories left over so that you can eat the chocolate that you’re craving to satisfy your needs. 🤪

Even if you go over your calories a little for a couple of days, the impact on your progress will be minimal.

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Are you ready to become a more confident version of you that you are happy and proud of?

Then go and click the link in my bio or send me a message as I’d love to help you out. 🥰

Why it’s important to check your labels!! ‼️

It’s a current marketing trend to label things as “protein”…

But often the food labelled as high in protein doesn’t actually have a significant serving of protein in it or sometimes doesn’t actually have more protein in than the average version of it.

As you can see with these bagels. 🥯

The normal bagels and the “protein bagels” actually have the same amount of protein in them. 😱

The protein bagels do have slightly less calories but probably not enough that it is worth sacrificing the chewy bagels-ness for!

You’ll often see this with cereals as well, which are branded as “protein” cereals but when you actually look at the label they only have about 4g of protein in.

I’m not saying don’t eat these things but don’t eat them thinking that they’re contributing a significant amount of protein to your daily intake as most of the time they’re not!

For example, let’s take someone who’s daily protein requirement is 130g.

The 4g of protein in the cereal won’t help much towards that and it’s good to spread your protein out throughout the day, so it’s important to get a good amount of protein in your breakfast too. So it would be a good idea to add some protein milk on top (milk mixed with protein powder) which would take you to around 34g of protein for breakfast and bring you closer to your protein target.

So the next time you see something labelled as protein, have a quick check of the label to see if it will really give you a good amount!

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Are you ready to become a more confident version of you that you are happy and proud of?

Then go and click the link in my bio to fill out me online coaching application. 📲

Physique / Life Update…

So I’ll be honest, I haven’t trained properly for about 3 weeks, but that’s okay as we all need a break from time to time! ⏱

Life is hard enough on it’s own without the added pressures that we give ourself.

But these past few weeks has given me a lot of time to self reflect on my life and my goals and I’m more motivated then ever to go into this next chapter of my life.

Starting from tomorrow, I will be going into an 8 week mini cut before going into a gaining phase. Which I’m so excited for. 😆

I’ve personally never really tried to gain muscle as I’ve always been in relatively good shape but over the years, (especially through covid) I lost sight of why started weight training in the first place and I ended up being a couch potato because I had no interest or enjoyment from home workouts. 🤭

And in all honesty, I’m not 100% happy with the way that I look right now because I just feel skinny but I want to feel strong and sexy.

So now it’s time to take things seriously!!

It won’t be easy but I’ll definitely be a happier version of myself and I’m definitely up for the challenge.

During my gaining phase I’ll be focusing on growing my shoulders as they have always been a weak point of mine as well as growing my quads and my glutes🍑

So let the gaining phase begin!!

3 Steps to practice positive self-talking 🙋🏼‍♀️

Let’s get into a fresh day by starting to be more kind to yourself!

I see so many of you being so negative and hard on yourself and this is certainly not going to help you to move forward and really unlock your true potential.

So here’s 3 steps to help you practice positive self talking…

💟 Start to notice your thoughts and listen to what you are saying to yourself

💟 Start to challenge your negative thoughts by asking yourself the following questions:

💫 Am I being overly critical of myself?

💫What would I say to a friend in a similar or what would a friend say to me?

💫 Is there anything I can do to change the situation?

💟 Start practicing re-framing your thoughts by using more positive words.

Before you know it, you will be on your way to thinking happier and more productive thoughts.

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Are you ready to become a more confident version of you that you are happy and proud of?

Then go and click the link in my bio to fill out me online coaching application. 📲