Steph Helps- Health & Fitness Coach & Sports Massage Therapist

Getting in shape when you are a busy mum is hard but not impossible.

You see all these influencers on social media telling you to walk an hour a day, go to a Pilates class or head to the gym, prepare all your food in advance, drink fresh smoothies and juices and get 8-10 hours’ sleep a night.

Which would be great but let’s be honest.
No one has time for that. We barely get a minute to shower and brush our hair before our kids are needing something from us.

Feed them, change them, entertain them, take them to a baby class, bath them, feed them, change them.. tidy up while they sleep. Rinse and repeat

It can be relentless!

So how do we stay in shape when were so busy?

We keep it simple.
Do exercise you enjoy, incorporate your little ones if you can.
Commit to training 2/3 times a week or whatever is achievable and realistic for your situation. Can you go in the evenings when baby is in bed? If not can you do a home workout at some point?

We take the pressure off.
If you were supposed to train and didn’t get a chance don’t worry about it, try again tomorrow.
If it keeps happening, maybe reduce the number of sessions to make it more realistic and achievable.
We do what we can when we can.
Can’t get to the gym? Try do something at home. Include the kids if its easier like going for a walk.

We control what we can.
If it is out of your control, there is nothing you can do about it. If it is in your control, what can you do about things not going to plan today? E.g. can you do a home workout if you can not get to the gym. Can you make extra food when you cook for your kids ready for your meals?

We do not give ourselves a hard time over it.
Being a mum is hard enough, our bodies go through a lot. Do not put pressure on yourself to get back to your 18-year-old self. Embrace your body for growing your children and for all it does for you now.
If today ended up going to pot, let it go and try again tomorrow.

Self-Love Always💜

Hope this helps🤞🏼

FUN FACT: I am actually 3 months pregnant in this photo 😊



Thanks to Rachel Sloan - Business and Branding Photographer for the photos🥰

When I work with clients we don’t just focus on weight loss.

We focus on mindset and how to create better relationships with food to achieve life long results.

We work on navigating weekend events so you never feel like you’re missing out.

We are not about quick fixes.

We are about falling in love with the process.

We are about getting strong and confident.

We are about empowering others to level up.

💜

I hired a coach.

This gave me accountability to train hard and fuel my body correctly.

I didn’t want to keep showing up feeling weak, feeling like sh*t because I wasn’t fuelling my body in the right way.

Being tired every session because I was still hanging from the weekend.

I was tired of feeling rubbish.

I was tired of performing badly.

So I started to fuel my body better.

I focused on getting my protein up.

I started to eat enough calories.

I cut back on exercises that were leading me to overtrain.

I decided which social events were of importance to me.

I chose which social events I was happy to drink at.

I focused more on strength training and less about burning calories in the gym.

I prioritised my recovery.

I prioritised ME.

Every time I felt the need to over eat or go out drinking, I remembered my WHY.

I remembered what was important to me and WHY.

The results?
💜I got strong.
💜I felt amazing.
💜I fell in love with Olympic lifting.
💜I felt confident.
💜I had more energy.
💜I was happy.
💜I looked great.
💜My physique improved.
💜I felt confident on holiday in a bikini.
💜I excelled as a coach myself as I was reinvesting in ME and putting ME first.

The Transformation was that I looked better and felt better.

But the real transformation was how much I had grown as a person.

How empowered I felt and how much more energy I had.

I finally felt like the real me.

I finally liked what I saw looking back at me in the mirror.

So why am I sharing all this?

Because I want you to know I’m just like you.

We’ve all been there and fighting our own battles.

I hope you know you’re not alone.

I hope this resonates with you.

My DM’s are always open to chat.

💜

My AHA moment!
 
I had a moment, I was hungover on a Sunday morning, throwing up as per usual.

And I was tired of feeling like this, every Sunday with a hangover, binging on domino’s pizza, suffering with anxiety from the night before.

Then leading into a tired few day at the start of the week which affected both my nutrition and my performance in the gym.

I decided enough was enough.

I knew if I carried on, I would develop an unhealthy relationship with food and drink and it would eventually impact my health.

I was trying to do it all and I couldn’t.

I was burning out, rapidly.

I didn’t want to feel like this anymore.

I knew I was capable of more.

I was keeping myself stuck.

My actions were keeping me stuck.

I kept telling myself the same bullsh*t story that I would focus on my health and fitness but never truly committed.

I was leaning further away from my goals of where I wanted to be and how I wanted to feel.

This was only going to spiral out of control and not in the direction I wanted it to.

Only I could make the change.

So I started to say no🙅🏻‍♀️
 
🙅🏻‍♀️No to social events that didn’t align with my goal.
🙅🏻‍♀️No to drinking if I didn’t chose to.
🙅🏻‍♀️No to anything that didn’t serve me.
🙅🏻‍♀️No to anything that took me further away from where I was trying to go & how I was trying to feel.
 
It wasn’t easy!!!

As a people pleaser this was tough.

But I found strength in saying no.

I had other Personal Trainers around me who I was looking up to.

Other Coaches who were saying no.

They were my guidance.

I felt empowered.

I felt strong.

I felt like the real me.
 
Keep an eye out on tomorrow post of my framework for HOW I did this.

So excited to have another Baby Cooper joining our family in August.

Brody going to be a big brother🥰🤩❤️

Want to work with me? 
 
I have a few slots opening up for my Online Coaching. 
 
One of the best things about being an online coach is that we don’t have to match our diaries! 
 
I’m super busy, you’re super busy it’s so hard to find a time that works for both of us. 
 
I get it. But this way you still get to work with me without the hassle of time matching. 
 
It gives you freedom, do go to the gym alone but still have the confidence knowing you’re being guided by a Persona Trainer. 
 
It gives you confidence, finally you’re taking that step and going to the gym alone and smashing those workouts learning and growing each day. 
 
So what is Online Coaching? 
 
✔️The luxury of having a tailored programme that you can do anywhere, written by me. 
 
✔️Nutrition advice including calories and macros targets. 
 
✔️Weekly Check ins. 
 
✔️Accountability to keep you on track. 
 
✔️ Flexibility to train when it suits you. 
 
I am your number one support and will guide you through your journey. 
 
If you’re fed up of the same old routine and the FAD diets and you are keen to get results. I’d love to work with you! Head over to the link in my BIO and I’ll be in touch! 
 
Can’t wait to chat 💜

Shoutout to all the Mum’s out there that just want to wash their hair without imagining your baby crying in the background!😅

A few weeks in to January and I want you to be brutally honest…

Have you stuck to your goals?

Have you thrown the towel in already?

Did you set yourself unrealistic targets?

The problem with January is people go in full steam.

The set an unrealistic target or giving up alcohol for a month, going gym 5 times a week, eating chicken and broccoli every night, banning takeaways, chocolate and all things nice.

Remember January is a boooooring, loooong month.

Why are you trying to make it harder?

Be a little more realistic.

Make one small change that you’ll be able to stick to and that will motivate you to carry on.

Baby steps.

You’ll get there I promise.

DM’s are always open for advice 💜

Walking into 2024 with gratitude, acceptance and a whole lot of love💫❤️

Garage Conversion 🛠️An exterior view from before and after of one of our current jobs… Interior nearly complete, looking forward to showing you the finished result.

Have you got those January Blues?

I got you covered!

Most of us are deficient in B12.

These boosters can give you the little energy burst you need.

Contact to book.

💉

Join me on my 5 day FREE workshop!

Starting Monday 8th January.

Start your health and fitness journey the right way!

Ditch the yo yo diets for the last time ever!

Learn how to nail the basics.

Let me coach you with my top tips to help get the ball rolling for you.

On my 5 day FREE Workshop you will:

🚀 Get clear on your goals and finding your WHY!
🚀 Learn about nutrition and calories.
🚀 Work on breaking down your barriers that’s stopped you so far on your journey.
🚀 Daily tasks for you to implement.
🚀 Full access to me for 5 days.
🚀 Learn how to set habits and structure to best suit YOUR lifestyle.

Remember, you will also have access to me so I can help you answer any questions you may have around your health and fitness journey.

Let me help you!

If you want in, send me a ‘DM’ with the word

‘KICKSTART’

And I’ll send you the details.

💜