Gemma Connor

Over exercising or always being on a diet can have a negative impact on your menstrual cycle. (Provided you have a natural period and not a bleed due to contraception- that’s a topic for another time). Yes dieting and exercise are stresses to the body and this stress can disrupt your hormones. If your body is not getting enough energy to put into giving you a cycle because you are always exercising or not eating enough, then it will just shut your menstrual cycle off. If this has happened to you you should seek advice but also you can reverse this over time by allowing your body more recovery time and more fuel.

The real growth between these pictures is letting go of other peoples opinions and expectations of me and choosing to pursue a career & life I love 🤍

In this business for the mental transformations 🥰
There are no words to describe how proud I am of for what she has achieved mentally more than physically.
I decided to become a coach after experiencing how much mental strength & resilience weight training gave me & wanted to pass that on to others.
Vix you are an inspiration and this is only the beginning 💪

Whether your goal is to maintain your current weight, lose fat or build muscle it is always worthwhile knowing your maintenance calories. This should help you calculate and understand yours.

so glad I started weight training 🤍

You aren’t good because you ate a salad and you aren’t bad because you ate a pizza.
Guilt isn’t something that should be felt after eating and you still deserve to eat your next meal regardless of what you’ve already eaten and you are only ever 1 choice away from being right back on track with your goals. You can’t become unhealthy after one meal just like you can’t improve your health with just one meal- you need to look at your nutrition consistently over time not each meal out of context- what you do over time will have a major effect.

The most common issue I come across with my clients who are battling disordered eating behaviours/ food relationship & body image problems is a fear or avoidance of carbohydrates. Primarily stemming from miseducation from previous trainers (they don’t really know much about nutrition 🤫) and the media/ diet culture promoting low carb diets. Newsflash: if you cut out an entire macronutrient you will more than likely be in calorie deficit 😱.
Also because of the nature of how carbohydrates are stored: as glycogen in the liver and muscles and in turn each gram or glycogen pulls in approx 3g of water making you weigh more but this weight is not fat.
Stop demonising the carbs; you will feel happier, more energetic, train harder and probably sleep better if they are included throughout your day.
If you want to work towards improving your relationship with food I would love to help, drop me a message.

Waking up to this written by a lovely client of mine 🥰
If the beginning half of this sounds like you and you want to change your life for the better get in touch.

Just to brighten up you Saturday 💕🐶

Based on the law of averages you are the average of the 5 people you spend the most time with. We are more affected by our environment than we realise; your environment includes the type of people you choose to surround yourself with online so make sure you are surrounding yourself with people who are positive, passionate, inspired and challenge you to be better.
and I are levelling up our online coaching, bringing together our individual experiences with a varied client base to help more people with training and diet improvements.

“A goal without a plan is just a wish.”
If you’ve set yourself a goal have you actually put a plan in place that you can ACTUALLY follow? What small steps can you take with consistency to get you there? What help & support do you need? Surrounding yourself with the right support system is key especially if you struggle with things like second guessing if you’re actually making progress or prioritising the right things to get you to where you need to be. Maybe you need accountability to someone else to keep you focussed.
A coach is great person to get on board to help get the right plan for you in place and then most importantly to offer perspective when you’re second guessing yourself; wanting to deviate from the plan because you can’t see the progress you’re making for yourself or maybe you need some tough love from someone who really has your best interests at heart.
Tips for choosing your coach:
Ask yourself if you trust them- will you follow their advice but feel able to ask questions when you’re unsure?
Are they well educated and up to date in the area you need coaching in?
Do they care about each individual client or their business?

Of all the things I want to achieve this year getting lean/ having abs is not one of them. Before you embark on a fat loss phase- especially if you want it to be a transformation, you need to be in the right mindset and ideally have ironed out any bad relationships you have around food and eating and have spent some decent time at at least maintenance calories.
Pushing for an extremely lean physique takes up a great deal of mental space especially as you tend to be very self critical and engage in behaviours like frequent body checking for example lifting your shirt to check for abs of seeing how much skin you can pinch.
I try not to enter into proper diet phases with clients unless they already have healthy habits around food and exercise as even if they stick out the fat loss they revert back to old unhealthy habits as they haven’t dealt with their issues yet.