90 days from today is the 11th of November.
Dark by five, Christmas nights out starting to land in the diary, and you either in a body you feel good in or telling yourself January is a better time to start.
Amy last year started our August kickstart just wanting to lose a few lbs but it felt impossible & hugely complicated..
By Christmas she was 11kg down feeling fantastic in her Christmas finery.
By focusing on just these Five things. That’s it.
1. Front load your protein.
Breakfast is where most people lose the day. Get a third to a half of your daily target in before 10am and the rest of the day basically looks after itself. Eggs, Greek yoghurt, whey… whatever you’ll actually eat 200 days a year.
2. Lift weights 3-4x a week (with a plan)
Not the same dumbbells, same reps, same spot by the mirror, week after week. If you squatted 30kg for 8 last week, this week it’s 30kg for 9. Progression is just doing slightly more than the version of you from last Tuesday.
3. Drink some goddamn water.
You cannot run on coffee, which is a genuine shame. 2-3L a day, a bit more if you’re training or it’s warm. Half the people telling me they’re knackered at 3pm are just thirsty.
4. Move dat ass.
Walking is the lowest barrier thing you own. No kit, no gym, no getting changed (put some clothes on though, I take no responsibility for getting picked up by the police for nudity). Just get out the door. If you need to, stack it with something else so it doesn’t feel like another thing on your to-do list.
5. Go. To. bed.
Stop the doom scrolling at 11pm. Read a book, have a little tumble in the sheets, then actually sleep. You’ll feel infinitely better and you’ll stop needing tip 3 quite so badly.
Repeat that for 12 weeks and you won’t recognise yourself.
And if repeating is the bit you can’t do on your own, that’s not a character flaw, you’re not a terrible person because you can’t stay consistent. That’s just what accountability is for.
P.S. Starting Monday, the final 14 Day Kickstart of the summer. Two weeks with everything taken care of, s
The Balanced Body Coach
Share
Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from The Balanced Body Coach, Personal trainer, Bedford.
Using our Balanced Body method, we help our clients break out of this 'all-or-nothing' mentality to finally achieve the body they've always wanted WITHOUT having to eliminate all the foods they enjoy, change their lifestyle OR spend every day in the gym.
06/08/2026
£18,000 for coaching.
Eighteen-Thousand-Good-English-Goddamn-Pounds.
That’s what a new client told me she’d been quoted by a coach she worked with before.
And look, before anyone thinks this is a cheap shot at ultra-expensive coaches, it’s absolutely not.
I think coaching should cost proper money.
I’ve spent over ten years honing my craft, and a small fortune on my own coaches, mentors and consultants along the way (Charlotte has seen me in a cold sweat almost having a panic attack after paying for some, she can confirm).
Good coaching is an investment. No argument from me.
But £18k... 😱
Here’s what some coaches have worked out. If you charge the absolute maximum up front, people feel so invested they’ll comply with anything through gritted teeth.
Sunk cost doing the heavy lifting instead of actual coaching.
The problem? Compliance isn’t the same as change.
The moment the contract ends, so do the results, because nobody taught you how to actually live it day-to-day.
That client’s exact words about working with us instead?
“This is so so much better for me. There is so much more support.”
And that support is why, on average, people stay with The Balanced Body for 14.3 months.
That’s not a contract length. Nobody’s tied in that long.
That’s just how long people choose to stick around when the accountability works, the community has their back, and the coaching is built around their actual life rather than a template.
They stay because it works, then they leave knowing how to keep it. That’s the whole point.
If you’ve been burned by a big price tag with not much behind it, I get it, and I’m here when you’re ready.
👊
04/08/2026
“I’m now 14lbs down and learned so much through the process that I am determined to continue.”
Best email I’ve had all month.
It’s from a client who’s been with us a while and decided to fly the coop and test her new skills out on her own.
Most coaches would read that and see lost revenue.
Me? Chuffed to bits.
Because unlike most coaching programmes out there, my job is not to keep clients forever.
My number one job is to get every client to the point where they DON’T need me anymore.
And getting there takes three things. Understanding the whole process so nothing fazes you anymore, getting clear on what’s thrown you off track before, and staying consistent long enough that it all becomes habit.
Whether that takes 12 weeks, 6 months or a couple of years is purely individual.
I want our programme to be the LAST one anyone ever needs.
That’s why we don’t just talk about lifting weights and food. Here’s a taste of what we’ve covered on coaching calls over just the past few months…
The Food Noise Fairy 🧚
Your Two Futures
The Iceberg (how your unconscious sabotages you)
The Weekend Trap
The Bounce Back System
Your Brain Is Lying to You
The Summer Holiday Gameplan
Self Confidence Is a Track Record
The Mental Load Hacks
Who Gets the Vote
…and that’s not even half of it.
If you read that list and thought “I could do with about six of those”, let’s have a chat.
I’ve opened up some free 1-1 coaching calls over the next couple of weeks. 30 minutes, just you and me. We’ll get clear on where you are, what’s actually been keeping you stuck, and map out a plan that fits your real life.
You’ll walk away with that plan whether we ever work together or not.
DM me the word “PLAN” and I’ll send over my calendar 👊
03/08/2026
𝗪𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗱𝗼 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝘀 𝘀𝗶𝗺𝗽𝗹𝗲 𝗿𝗲𝗰𝗶𝗽𝗲 𝗶𝘀 𝗠𝗔𝗗.
The ingredients are simple..
1. Take a heaped tablespoon of progressive training that works in your lifestyle.
2. Add a glug of education.
3. Finely chop and add to the mix some support + accountability..
4. Don’t forget to season with a bit of enjoyment + lols..
Then, voila!
You have the recipe for consistent, easy progress.
Which is repeatable, simple and effective.
Sally can tell you just how deliciously mega this recipe is.
Sally joined us having never really trained before.
She was super busy, a bit fried and (as almost all business owners i’ve spoken to have said) had put everything + everyone ahead of herself for years.
Sally needed a plan that would work for her.
That accounted for the fact she ran a business, had a busy family life AND enjoyed her social life!
But actually got results!
I think we did just that..
🔥 19cm off her midline
🔥 11kg lost
🔥 Properly training and LOVING it.
(Psssst.… If you’re sick of not getting results, here’s a tip…. You’re probably missing one of those key ingredients. Simply DM me “Assessment” and I’ll send you a free quiz to help you highlight which one)
22/07/2026
You always have two futures being written.
One where you prioritise the right actions.
One where you fall back into old habits.
On the short term, it probably won’t feel much different.
Bodies change gradually.
The difference over a longer time frame however…
Massive.
Future A:
12 weeks in, you wake before the alarm. Jeans do up without the lying-on-the-bed routine. Stressful Tuesday, you walk straight past the biscuit tin. It doesn’t feel hard anymore.
A year in, people ask what you’ve done. The honest answer is boring. The same things, repeatedly. Still a tired working mum. Just a strong one now.
5 years in, you’re in the best shape of your adult life. Skiing with the kids and actually keeping up. Daughters growing up watching a mum who trains, and never talks about her body like a problem to solve.
Future B:
12 weeks in, you’ve had three first weeks. Each one dissolved somewhere around Wednesday. Sunday night, the usual speech to yourself about Monday. You believe it a little less each time.
A year in, you’re having the same conversation with yourself. Word for word. The holiday photos are mostly of the kids, because you drifted out of frame on purpose.
5 years in, none of it arrived as a crisis. It arrived as Tuesdays. One at a time. Each one perfectly reasonable. All of them stacked.
Same person. Same 24 hours. Different votes for the future you actually want.
Here’s the thing though. Nobody chooses Future B, that would be mental.
It happens by not choosing.
So choose.
Grab a pen, write three lines describing each future in your own words, and stick them where the decision actually happens. Your bedroom. The car. The laptop.
Then ask yourself one question every evening this week:
Which future did today feed?
👊
20/07/2026
Sometimes a client gets a result that you feel all the way through you.
Lisa is 100% one of those.
“I lifted it on my own… I was buzzing. I’ve got strength again.”
She said this on Friday’s call, about a till at work that normally takes two people to move.
A few months ago?
She was struggling to get up her own stairs.
She’d been diagnosed with heart disease.
Other long term health issues in the mix
Energy was on the floor.
Her body felt like it was working against her at every step.
Fast forward to this week:
Out of the heart clinic.
Off the medication.
Every pair of her size 16s bagged up and gone - and her 14s are already loose.
And here’s the bit people get wrong…
What she didn’t do:
❌ Wait for everything to be “fixed” first
❌ Go all in on some brutal, all-or-nothing plan
❌ Cut out everything she enjoys
❌ Rely on motivation magically showing up every day
What she did do:
✅ Followed a plan that worked with her energy, not against it
✅ Kept things simple enough to stick to - even on rough weeks
✅ Adjusted instead of quitting when things dipped
✅ Measured progress by what she could do, not just what she weighed
And the part that got me?
She told me all of this during what she said had been her worst two weeks.
Still showing up.
Still moving forward.
Still winning.
That’s the game.
If you’ve been telling yourself your situation is too messy, too complicated, or just bad timing…
Lisa’s living proof that it doesn’t need to be perfect.
You just need something that fits your life - and keeps you moving, even on the off days.
Nobody falls off track in summer with a big dramatic bang.
It slips quietly.
One week’s a bit meh.
The next week’s a bit worse.
Then suddenly it’s September and you’re staring at a restart you never planned for.
On Monday’s coaching call I told the team there are two versions of you waiting on September 1st.
Version A held her habits through the chaos. Kids back at school, straight into rhythm, nothing to rebuild.
Version B spent six weeks “getting back to it Monday” and now has to spend September rebuilding habits she’d already built once.
Same person. The only difference is one of them decided in advance what summer would look like.
Because here’s what I’ve noticed after 11 years of coaching - the people who come out of summer feeling in control aren’t more motivated or more disciplined.
They just planned before the holidays started instead of negotiating with themselves in the moment.
The plan we built on the call has five steps:
1. Set a feeling goal, not a number. How do you want to FEEL on September 1st? Proud? In control? Like summer added to your life instead of costing you progress?
2. Set your ideal week. Training days, protein in every meal, steps. What does a good week look like when nothing goes wrong?
3. Set your fallback. The kids are ill, you’re travelling, the wheels are off. What’s the minimum you can still commit to? Two 10-minute workouts and a decent breakfast beats zero every time.
4. Plot your potholes. One client on Monday’s call has her mother-in-law visiting end of August, and she wants meals out every single night. We built the route around it in about two minutes (push the first meal later, load it with protein, keep the swims in). A pothole you’ve planned for isn’t a pothole anymore.
5. Pick your daily non-negotiable. The one thing that happens rain or shine.
Your fitness isn’t an on/off switch. It’s a dimmer. Busy weeks you turn it down, good weeks you turn it up, but the light never goes out.
If you want a hand building your summer plan, my 14 Day Summer Kickstart starts Monday and there are just 11 s
15/07/2026
Zuckerberg has been ruining my life.
48 hours, 6 flagged WhatsApp accounts, 2 new numbers, all a few days before we kick off our annual 14 Day Summer Kickstart.
Stressed is the word 😂
It’s times like this I try desperately to remember what I teach my clients.
In a stressful situation, you have to focus on what you can control.
There are always 3 zones.
The stuff you can’t do anything about.
The stuff you can influence, but not take charge of. Like whether Meta support ever replies to a human.
And the stuff you can take 100% ownership of.
Which, at the end of the day, is you.
Your thoughts, your feelings, your actions.
When you’re living outside of your sphere of control, all it does is make you feel powerless.
Your nervous system is ramped up with all these invisible threats you can’t fricken do anything about.
Making everything you CAN do feel utterly impossible.
So when life is suuuuuuuper stressful.
Like the kids being off school.
Or Sally from accounts doing your head in.
Or Zuck ramming his little Zuck up in your business.
Zone in. What can you 100% control.
I promise you, you’ll feel calmer.
And here’s the thing. This is exactly why most plans fall apart.
Not because you don’t know what to eat.
Because when life gets stressful, the plan is goes out the window.
Knowing what to do is easy. Doing it when everything’s chaos is the hard bit.
That’s why the mental side is one of the key things we work on in The Balanced Body.
Because for most of the women I work with, that’s the part that actually moves the needle.
If you KNOW what to do but you’re not doing it, you need 3 things.
1/ Flexibility in the plan. So you always have something that feels doable.
2/ Work on the ‘inner game’. So your brain stops fighting you every step.
3/ Accountability and support. So you stay consistent enough for it to become unconscious.
Sound like what you need?
We have 14 spaces left for our 14 Day Summer Kickstart, where we work on all of this in depth.
14 days. £1 a day. Full training and support the whole way through.
Comment “Kickstart” and I’ll send you all the details.
Click here to claim your Sponsored Listing.
Location
Category
Contact the business
Telephone
Address
Bedford
Opening Hours
| Monday | 6am - 8pm |
| Tuesday | 6am - 8pm |
| Wednesday | 6am - 8pm |
| Thursday | 6am - 8pm |
| Friday | 6am - 8pm |
| Saturday | 6am - 8pm |