Estela Llanos Personal Training

Funny how the advice we give others is sometimes exactly what we need to hear ourselves. 😂

I came back from holiday full of ideas.

My usual Monday routine didn't happen as we landed very early in the morning.

Then work got busy.

Coaching client sessions, admin, life...

And before I knew it, creating content had slipped down the priority list.

The longer I left it, the harder it felt to get started again.

Then I caught myself thinking what I often hear people say;

"I'll do it next Monday."

But why Monday?

Why next week?

Why not today?

For the last couple of weeks, I've been talking about consistency.

About not waiting for motivation.

About adapting instead of giving up.

About asking yourself:

"What's the best you can do today?"

So today's version isn't a perfectly planned content calendar.

It's one post.

One photo.

One step back into the rhythm.

Because that's what I encourage my clients to do with exercise too.

Don't wait until everything feels organised.

Don't wait until life calms down.

Just start where you are.

So if you've been putting something off until Monday, maybe this is your reminder...

You don't have to wait.

Today is a pretty good place to start.
G E T I T D O N E 🙌💪💯

Estela
Shirehampton, Bristol based and online PT

Here’s me normalising:

🍝 Eating carbs.

💪 Building muscle.

🍑 Having cellulite.

📸 Not using filters.

🏃‍♀️ Exercising because it's fun, because it makes me feel capable, and because it helps me grow in so many ways.

🇮🇹 Eating my way through Sicily, one arancino, cannolo, gelato and tiramisu at a time.

Being PMS-ing definitely didn't help... but there was always room for pudding. 😂

Growing up, I was constantly surrounded by the message that women should be skinny. That smaller bodies were somehow "better" or more acceptable.

Compared to a lot of my friends, I was never the smallest, and I felt that. But I also discovered the power of being strong... and that felt right.

Now, when I speak to women in their 30s and 40s, so many carry the same stories. Years of body dysmorphia, dieting, shrinking themselves, and believing they need to look different before they can feel enough.

I'm not saying I never have days where I find myself focusing on parts of my body I don't like. I do.

But I work hard to notice those thoughts and remind myself they aren't serving me. They're thoughts shaped by years of media, diet culture and unrealistic expectations.

The truth is, all bodies are different.

So instead, I remind myself how lucky I was to spend a week in Sicily in a body that could:

• Run to catch the train because we were late (thanks to Pip stopping for videos 😂).

• Climb four flights of stairs to our apartment several times a day in 30°C heat.

• Play frisbee and bat and ball on the beach.

• Sprint across scorching hot sand.

• Eat pizza, pasta and traditional Sicilian desserts completely guilt-free because my healthy habits are stronger than one week away.

• Walk for miles every day and still be excited to do it all again the next day.

Because life is too short to spend it waiting for a "better" body.

Instead of focusing on everything your body isn't, what if you focused on everything it allows you to do?

Strong. Healthy. Happy.

That's the goal (at least, in my opinion!). ❤️

Ps. Also, well done Spain 🇪🇸 ⚽

Nikki is proof of that.

She didn't need more motivation.

She needed a plan that worked with her life.

When Nikki joined me 10 months ago, she had some clear goals:

💪 Get fitter and stronger
💪 Build strength around her core and pelvic floor
💪 Build a routine she could actually stick to
💪 Work towards her first pull-up

But Nikki's life is busy.

She's a wildlife TV producer, which means travelling is part of the job.

She's a mum of two, a wife and a rugby player.

After a shoulder injury playing rugby, she also wanted to rebuild her strength and confidence in her body.

The challenge wasn't knowing what to do.

The challenge was making it work around a life that doesn't always go to plan.

There came a point where getting all of her planned workouts in each week just wasn't realistic.

So rather than seeing that as a reason to stop, we adapted.

We introduced "movement snacks" – short but purposeful bursts of movement throughout the day.

A few push-ups against the kitchen counter.

Mini pull-up competitions with her son.

A quick 5-minute core circuit.

She even keeps a kettlebell in her office so she can fit in a few swings whenever she gets the chance.

Because fitness doesn't always have to look like a 60-minute gym session.

Sometimes it's about having a Plan B.

And that's exactly what Nikki has done so well.

She's adapted.

She's stayed consistent.

And the results have followed.

She's stronger, fitter, can enjoy the sports she loves, keep up with family life, and she's not far off her first pull-up.

She's even keeping up with the teens at rugby training! 💪

Every person's fitness journey is different because every person's life is different.

Life isn't going to suddenly become less busy.

But if you're ready to stop waiting for the perfect week and start making the most of the one you've got, I'd love to help.

Send me a DM and let's chat. 😊

Estela
Shirehampton, Bristol based and online PT

Have you ever gone from…

"I can't make it to the gym today."
..to...

"I'll just start again next week."

It’s one of the things I hear the most from the people I have conversations with before joining my team.

And it's one of the biggest traps when it comes to building a consistent exercise habit.

The problem isn't that you couldn't do your planned workout.

The problem is thinking your planned workout was the only option.

What if instead you asked yourself...

➡️ "What's my alternative option, my Plan B?"

No time for the gym? -> Do a 15-minute home workout.

No time for that? -> Go for a walk.

Still not happening? -> Do 10 squats. 10 press-ups. Stretch for 5 minutes.

The goal isn't to squeeze in the perfect workout every day.

The goal is to keep the habit alive.

Because every time you choose to do something instead of nothing, you're reinforcing the identity of someone who shows up for themselves.

Some days you'll smash a full workout.

Other days, 10 minutes is enough.

Both count.

💬 What's your Plan B when life gets in the way?

Do you feel like you’re waiting to feel motivated to exercise?

You’re not alone in thinking this.

But let me let you into a wee (I love the word wee!) secret. Those that consistently exercise are not reliant on feeling super “up for it” every time.

And guess what?! It’s totally normal to not feel that “woo, let’s do this!” vibe everyday.

Why? Because we’re all living hectic lives.

Maybe you're exhausted from juggling work, family and everything else life throws at you.

Maybe you're overwhelmed because you don't know where to start.

Maybe you've set the bar too high so that if you can't do it perfectly as planned, you don't do it at all.

These are all reasons that can wipe your motivation.

So how have others done it, I hear you cry?!

They've simply built routines and habits that still work when life gets busy, energy is low, or things don't go to plan.

We all started somewhere and for them it’s become part of who they are.

There’s a reason why people say “the hardest part is showing up” but once there, you can adapt based on how you feel.

Because consistency wins every time. (A finisher needed)

Build a system that contains a plan A, B, C - start small - be realistic (and make it fun!)

40+ and don't feel like yourself in your body anymore? Last chance: Free PT session in Shirehampton.
Like this post if interested

"I feel more like the person I was before I lost myself."

Amy has made incredible progress over the last 12 months.

We had our review earlier this week and I couldn't help but smile.

Amy has gone from feeling like life, work and parenting had pushed her own health to the bottom of the pile…

To running for 27 minutes non-stop, setting PBs with the weights, dropping over 2 stone and, most importantly, feeling like herself again.

And we're just getting started.

When Amy first came to me, she was frustrated that her fitness, energy and confidence weren't where they used to be…

She used to do lots of sports and was super active.

She knew that feeling this way wasn’t “normal”.

She wanted to be a positive role model for her daughter and have the energy to do more together.

She understood she didn't need a quick fix. She needed a plan that fit her life.

Using personalised coaching, structured training and ongoing support, we focused on helping Amy build sustainable habits that she could stick to long term.

She learnt how to:

✅ Stay consistent without relying on motivation
✅ Fit exercise around a busy life
✅ Focus on simple habits that got results without feeling overwhelming

She also had access to:

✅ A personalised training plan that helped her feel confident she was doing the right things
✅ Ongoing coaching and accountability that kept her moving forwards, even on difficult weeks
✅ Flexible strategies and backup plans that made consistency possible when life got busy

Was it hard work? Absolutely.

The result after 12 months.

✅ PBs on the assault bike, assisted pull ups, squatting and pressing
✅ Running 27 minutes non-stop
✅ Over 2 stone down
✅ More energy
✅ Feeling stronger, more capable and more confident

And most importantly, Amy said:

"I feel more like the person I was before I lost myself."

Well done Amy. On to the next steps 💪

Amy didn't get these results because she found a magic pill.

She got them because she found a plan that fit her life and stuck with it long enough to see the benefits.

Most people are capable of far more than they think when they have the right support.

If you'd like some help working out what's possible for you, comment "BRAINSTORM" below and let's make a plan together.

6 spaces left for a free PT session for 40+people ready to feel strong and confident again.
Deadline to book Sun 14Jun
Want info?