HOW TO STICK AT IT…
It’s January, you’re a few weeks or maybe a week into your new “diet”
But you’re drained, have no energy or motivation
Because you’ve been trying to stick to 1200, enough food for a toddler to survive on
So let me share some tips that are actually going to help you make progress and reach your goal, whatever that may be ⬇️
✨ if you’re tracking calories to lose weight, a sustainable calorie goal! - there are plenty of online calculators to help you figure out your total daily energy expenditure (TDEE) which includes your activity level, to lose weight simply take off around 5-15% for a sustainable deficit
✨ Include ALL food groups. Don’t deprive yourself of the foods you love, simply try to find a nice balance where everything you’re eating is in moderation. Include a variety of nutritional meals.
✨ Movement you enjoy - whether this is weight training at the gym, a dance class, boxing class or a long walk. Move regularly and enjoy it! Anywhere from 2-6 days per week but ensure that it’s a goal that suits and is sustainable for YOU
✨ Keep your social life! You do not need to sacrifice your social life to reach your health and fitness goals. Your social life is essential for your mental health and well-being.
✨ Prioritise your REST. You should be completing resting from exercise at lease once per week! If you’re new to the gym or haven’t exercises in a while I would give 1 day on, 1 day off ago to let your body recover sufficiently.
✨ Practice mindful eating and become more educated around nutrition and training to make more informed choices and to help optimise your training in the gym! (Lots of online resources - not advice from your favourite, unqualified influencer)
✨ Don’t just focus on the aesthetics, focus on performance goals, small habits, how you feel in yourself etc
✨ Reflect. What’s working, what isn’t? And adjust accordingly
✨ Lastly, be patient and enjoy the journey 💗 this isn’t a short term fix, as cliche as it sounds, it should be a lifestyle (not in the toxic way, but realistic way) so it needs to be sustainable and enjoyable 💫
I hope this helps!!
Fit by Frankie
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Helping women become confident in the gym and in their bodies whilst achieving their f
Bench Press Arch – is it safe?
Why is arching your back used? Powerlifters will lift with an excessive arch simply to move more weight as the arch will shorten the range of motion that bar has to travel. However, as general population or in other sports, your bench press arch doesn’t need to be so dramatic.
Arching allows us to set our shoulders back in a fixed position by squeezing the shoulder blades. More stable shoulders = less movement at the shoulder girdle and scapular = 📉Injury risk.
It allows us to create more full body tension by engaging core muscles, secure at the shoulder, engaging glutes and quads to increase leg drive/create more power, thus ⬆️weight lifted.
The arch positions the weight more over our upper back, taking load and pressure off the lower back.
It also uses a larger proportion of lower pectoral fibres compared to the flat bench, creating a more forceful lift ()
Arching becomes a problem to the spine when there is a compression force through axial loading (applying a force on a structure directly along an axis of the structure). If we were to perform an overhead press or deadlift with an arched back or if the spine where to move whilst completing these lifts creating a sheet force on the spine (movement under load), then there would be a problem and increased risk of injury.
However, in the bench press, there is no axial load because the weight is perpendicular to the spinal structure (lying) and because the shoulders and glutes are fixed on the bench, there Is no sheer force.
If the glutes were to lift off the bench, then spinal position changes under load (sheer force) and there is a risk there.
What do we look for in a bench press?
✨A global arch from the upper back to tailbone.
✨Anchored shoulder blades.
✨5 points of contact: hands (on bar), head, shoulders/upper back, glutes on bench & feet on the floor
Your short answer, bench pressing with an arched back, is safe. There may be some stress on the sacroiliac joint, but this is not inherently dangerous, and is easily managed by ensuring that the lifter is not exceeding the volume of work that they can tolerate. ()
20/12/2021
Give yourself permission to enjoy the foods you love, the foods you have been labelling as “bad” & have been restricting.
The cravings and screams will otherwise just get louder.
I feel this may be especially important on the lead up to Christmas, where some of you may be feeling anxious about food and drinking. I promise you nothing bad will happen ❤️
Give yourself permission to enjoy the yummy delicious food and drink with your loved ones, on your own or whatever you’re doing this festive period (and always!!)
If you want to eat a mince pie every single day, do it
If you want a baileys hot chocolate after dinner, do it (can you see a pattern here, I need to buy some baileys)
You do not need to “earn” your food, or skip meals to justify eating more. Food is there to be enjoyed, it is there to fuel our bodies and feed our soul ❤️
I am no dietician or eating disorder specialist so please, if you believe you may be struggling with an eating disorder reach out to a professional who can help you. ❤️
19/12/2021
Some unreal progress so far from one of my amazing clients from September to now (last weeks check in) ✨
So unbelievably proud of this one, so has made some great new habits, got back into training after having a long time off and is loving it!
From group training a couple years back to online coaching with me, I’ve built up such a great friendship with her ❤️
Even after spending a few weeks reeling under the weather (lots of colds going around) with resting and being able to train much until recently, her spirits have remained high and is still super determined to better herself, health & mindset 💫
I can’t wait to carry on working with this lady in 2022 🤩
(Permission has been given to post)
If you’d like to work with me in the new year, I still have some January slots so head to the link in my bio to enquire or simply drop me a dm!! ❤️🔥
I am also offering a deposit plan to secure your slot this week & then pay the remaining monthly payment before your start date (for anyone worried about the 5 week pay gap!)
01/12/2021
December will be filled with happiness
December will be filled with self-love
December will be filled with progress
December will be filled with strength
December will be filled with opportunities
December will be filled with kindness
December will be filled with open-mindedness
December will be filled with fun & memories
😌🤌🏻 Happy December team 🎄💫
29/11/2021
IF YOU’RE NOT ENJOYING YOUR SESSIONS THEN HUNNY, IT’S TIME TO SWTICH THINGS UP !!!!
If it doesn’t seem obvious, one of the BIGGEST components to sticking to a workout routine is actually enjoying your sessions / program 💃🏼
In order to progress in the gym you need to be following a structured, progressive training program and your adherence to this program will rely heavily on how much you’re enjoying the process 💫
I also do believe that sometimes it’s important to experiment with your sessions, style of training & type of exercises sometime where you don’t follow a program, which I think will help if you’re not enjoying your current routine 🤌🏻
If you’ve been feeling this way where you’re not enjoying what you’re doing, you’re going through the motions, then my challenge to you this week is to TRY SOMETHING DIFFERENT!!! Try a new exercise (safely pls) or go to a new class - spin, dance, boxing, CrossFit & take a pal for you if you’re feeling a little nervous! Do a little research into some things you think you’d enjoy!
If you do, please let me know what you decide to try!!!
You know where to find me if you’re looking to find that love for fitness 💅🏻✨
18/11/2021
Who am I as a coach? It would be easy for me to sit here and type out why fit by Frankie is so great, so I thought I’d share some feedback from my clients! The proof is in the pudding❤️🔥
I asked my clients if they would recommend working with me & then why, swipe for some of the responses (couple from check ins too cause why not) 🥺
I’ve been in a place in the past where I hated my body, had an awful relationship with food and viewed exercise as a punishment. I was stuck and didn’t think I’d ever be able to love myself - I thought it was normal to despise everything about yourself 😞
I eventually got out of that headspace, with a lot of work. And I promised myself that I would help others do the same, to be the coach who provides a service where a healthy mindset, self love and wellbeing is the absolute top priority.
When I tell people I’m an online coach (personal trainer), they often automatically assume that I fit within the diet culture narrative - unintentionally. We’ve just been conditioned to think that health & fitness = restriction, go hard or go home. I often get hit with the “Ooo, I won’t tell you what I had for dinner last night then!!”
I help my clients find balance, to love & accept their body & to feel confident and enjoy exercise - my ethos as a coach is exactly that.
I am a health, wellness & fitness coach who helps others achieve their goals in the most enjoyable & sustainable way for them and my approach will always to be to lift you up & cheer you on✨
If you’re interested in finding out more about my online coaching - Whats included, how I can help you, prices etc, then head to the link in my bio & I will get back to you as soon as so that we can have a lil chat 💫❤️🔥
12/11/2021
STOP spending your energy on doing things that you don’t want to do just to please other people - if it doesn’t serve you, bring you happiness, align with your morals, values or goals, you are strong enough to walk away❗️
The most important persons happiness in your life is your own. You will be SO much happier and feel so much more content in your life when you spend your energy on things that DO bring you joy, serve your goals and align with your values/morals!
Don’t be afraid to take that jump and prioritise what is important to YOU👏🏻
I promise you it’s worth it 💫
Fit By Frankie Online Coaching] Fit By Frankie Online Coaching]
07/11/2021
[ad/gifted] wearing animal seamless set 😍 SALE ALERT! 🚨 (details below!)
Here are 5 tips for mindful eating for you to take into the new week! SWIPE➡️
“Mindful eating is maintaining an in-the-moment awareness of the food and drink you put into your body. It involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness. Mindful eating requires you to simply acknowledge and accept rather than judge the feelings, thoughts, and bodily sensations you observe. It can extend to the process of buying, preparing, and serving your food as well as consuming it.”
If you found this helpful, save & let me know if you’ll be trying!✨
The Black Friday sale starts tomorrow at 7pm GMT!! Up to 50% off ✨ & you can use my support code: FRANKIEM at checkout 🧡 I wear a size medium in everything for reference & my measurements are 34 b/c bra, 28/29 waist 41 glutes 😌
03/11/2021
Your stomach is not going to look the same after eating! You’ve literally put food into your system and your body hasn’t digested it yet, it’s not going to look like it did when you first woke up, it’s not supposed to and that is NORMAL!✨
Your body changes throughout the day, day to day which is completely natural, normal & healthy ☺️
And we should love and embrace our bodies no matter how it looks throughout the day & our lives
A few years back I literally would only take photos on an empty stomach, I wouldn’t upload workout videos where my positioning wasn’t “perfect” or where I wasn’t holding in my stomach because I didn’t think it was “acceptable for social more”
I would walk around making sure I was holding in my stomach because I thought that I wasn’t good enough unless I could make myself look as small as possible
But now I honestly couldn’t care
Why?
1, because it’s literally what happens to every single person on the planet after eating
2, I have learnt to accept myself in every way, from every angle and natural positioning
3, social media is NOT a reflection of real life and we should never compare ourselves to anything we see on there
4, because our bodies are the LEAST interesting things about us
You are normal, you are beautiful & you are enough! G’day🧡
02/11/2021
Meet Charlie!✨ Welcome home sweet boi🥺💙 you are the best fitbyfrankie mascot I could wish for # # #
29/10/2021
I need you to listen to me❗️I’ll say it a thousand times if I need to.
Please stop worrying about enjoying your life, going out for meals, drinks, to the cinema etc and what it’s “going to do” to your progress.
Do you really think you’ll look back in 30 years time and be like “damn, I’m so glad I prepared chicken and brocolli to take to that meal instead of enjoying the katsu chicken curry I wanted” probably not sis !
We have been taught over and over that in order to be “healthy” or to lose weight or be into fitness that we have to cut out all processed foods, alcohol and sacrifice our free living soul 💀
I tell my girls all the time that they should never ever restrict themselves or feel guilty for eating a meal out or choosing the option that wasn’t the lowest calorie option on the menu or eating at the place where the calories and macros aren’t available to track.
Creating & finding balance with food, exercise, work & your social life is honestly going to change your life. It can take a long time, but once you give yourself permission to enjoy the good things in life, letting go of food rules & knowing that nothing bad is going to happen, that you can live a healthy & happy life by eating a variety of different types of food, enjoy alcohol if you please and do the exercise that feels good for you, your mindset towards yourself, food, exercise, health & more will truly be changed for the better 🌈✨
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