Harmony With Jay Coaching

Let’s talk about eating out 🥙

The prospect of this can cause anxiety for so many people when on a fitness journey😥

The fear can lead to unnecessary restrictions & take away the joy from social occasions😟

However, it’s essential to understand that enjoying meals away from home doesn’t have to be a daunting prospect🤝🏼

With a mindful approach & a few simple tips, you can stay on track without sacrificing the pleasure of dining out🙌🏼

1️⃣ Shift Your Mindset
Instead of viewing eating out as a threat to your fitness goals, consider it an opportunity to practice balance & flexibility. Allow yourself the freedom to enjoy the experience without guilt, focusing on making mindful choices rather than strict restrictions.

2️⃣ Plan Ahead
Before heading to a restaurant, take a glance at the menu online. This can help you make informed choices & avoid impulsive decisions.

3️⃣ Prioritise Protein & Vegetables
Aim to include lean proteins & vegetables in your meal. These options are generally nutrient-dense & can help you feel satisfied while supporting your fitness goals.

4️⃣ Stay Hydrated
Drinking water before & during the meal can help you feel full & prevent overeating. Not only that, sometimes our bodies confuse thirst with hunger, so staying hydrated is crucial for making mindful food choices.

5️⃣ Mindful Eating
Pay attention to your hunger & fullness cues. Eat slowly, savour each bite, & stop when you’re satisfied. This practice allows you to enjoy your meal while being in tune with your body’s signals.

6️⃣ Balance is Key
It’s important to strike a balance between enjoying your meal & staying mindful of your fitness goals. Allow yourself the flexibility to indulge occasionally & please recognise that one meal will not derail your progress.

& lastly, please remember avoidance is not the answer. Embrace the idea that eating out can be a positive & enjoyable experience, & with a balanced approach, it is entirely possible to stay on track with your fitness goals👏🏼

Whatever you’re doing this weekend, have a good one🥰

Jay x

This is what you can achieve in JUST 90 days 🥹

This is my Client Hannah 😍

In the short time she has been with me…
She has lost 9.2kg 📉
38cm off her whole body 📉
Her belt has gone down three notches 📉
& she is the lightest she has been since 2022 🤩

But that’s not all 👀

✅ Her confidence is through the roof
✅ Her mental health is better than ever before
✅ She entered 2024 the best she has ever felt in her mindset
✅ No longer cares about the scale
✅ & now views exercise as an important part of her life 🙌🏼

Don’t take my word for it though; go & have a swipe to see what Hannah has to say 🥰

Oh & the best part?
WE HAVE ONLY JUST STARTED 🥱

It is honestly such a privilege to coach Hannah. She has really invested herself into the process & has clearly demonstrated what is possible in just 90 days, WITHOUT ANY NEED FOR RESTRICTION 🤝🏼

Safe to say I am a proud coach 🥹

So how did we achieve this in such a short space of time? ⬇️

📖 A totally personalised training plan around her goals, needs & challenges
📖 Personalised nutritional guidance to suit her main goal
📖 A weekly transformation review to ensure she is constantly pushing & progressing towards her goals
📖 Education every single week to ensure Hannah can keep her results forever
📖 Support from the Harmony With Jay Community
📖 Goal vision broken down step by step to make it attainable
📖 1-1 24/7 support & accountability
📖 All delivered in one place; the Harmony With Jay app

My question to you is are you ready to embark on the most exhilarating journey of self love, self acceptance & self discovery? 😜

Let me support you to…
Accelerate your confidence 🚀
Concrete your mindset 🧠
& build your dream body 💪🏼
WITHOUT RESTRICTION 💥

It’s back & YES IT’S STILL FREE 😉

After the success of the last 21 Day Challenge in December, I thought it was only right we brought back the ONLY 21 day challenge you need this year 🤝🏼

February is looming & for a lot of people, this marks a time when they will give up on their health & fitness related New Years Resolutions 🫣

You’ve tried it by yourself but it left you feeling lost, frustrated, overwhelmed; like a bloody deer in headlights 🫠

Your 2024 quest to improve your confidence, mental health & look after yourself physically has seemingly become an impossible goal 😰

Why?

Because you took the ‘All Or Nothing’ approach & went all guns blazing 🙄

Now you’re left feeling mentally drained from the extreme restriction & unrealistic drastic changes you tried to make 🤯

Welcome to the solution you’ve been looking for 👀
‘HarmonyFit21’ Day challenge 🙌🏼

21 days starting Monday 5th February to keep you accountable in the month of February & prevent you from falling into the same vicious cycle of giving up on your fitness journey before February is out. Aimed at helping you develop the healthy habits needed to smash your 2024 health & fitness goals 🚀

& YES JUST TO REITERATE IT IS FREE & THERE IS NO CATCH 🫶🏻

I just simply love helping people & I know this time of the year motivation is low so I’m just a gal trying to help you out 🥰

If you’re interested, simply send me a DM with ‘HARMONYFIT21’ & I’ll send over the details 📥

PS. There may just be a worthy prize (cough cough - free coaching) for the person who completes the challenge with flying colours 👀

Why you shouldn’t throw in the f*ck it towel, when the scales go up 📈
(GIVE THIS POST A SWIPE)

I know you’ve been there before…

🔵 You’ve tried so f*cking hard
🔵 Got your hopes up
🔵 Subconsciously built up that expectation that the scale will go down
🔵 You step on the scale
🔵 Boom - you’ve put on weight 🙃

You get super frustrated 😣
Think F*CK IT this clearly isn’t working 🤷🏼‍♀️
& give up 🫠

Now there’s 3 reasons, in my humble opinion, why you’ll end up giving up 👇🏼

1️⃣ You expect results in 2 minutes. I’m afraid it just doesn’t work like that. YOU CANNOT CHEAT FITNESS. It takes time, patience & the need to follow the process for a sustained period of time.

2️⃣ You have previously fallen victim to the marketing scams like slimming world & weight watchers that drill into you in order to lose weight, you have to be restrictive (yes I said it). These clubs literally help you lose weight & purposely don’t educate you so when you inevitably put the weight back on, you’ll go back because it worked before right 🙄

3️⃣ You lack the knowledge needed to pursue the journey of weight loss or muscle gain. Knowledge is power & if you know there is a reason for things happening, then you will have more trust in the process 👏🏼

Rest assured, if you know you’re working hard girl, just have some patience ⏰

Remember things worth having will never be easy 💯

You will have good & bad days, both have a place in your journey 🤝🏼

It gives you room to grow, evolve & develop into the best version of you 🤗

So if you want to be rid of the vicious cycle, increase your knowledge, finally reach your fitness goals & KEEP THEM FOREVER, then let me show you how to do that with ease…

Send me a DM with ‘TRANSFORM’ 📥

Let’s find your harmony together 💫