Emily Adams Fitness

I haven’t posted on here in a reeeally long time… aside from a couple of personal life updates.

I had my second baby towards the end of last year 🤍

And if I’m honest, getting back into my own routine has felt a bit like starting from scratch again. Both in my personal life and here on social media.

It’s not gonna be a smooth ride, I know that much, but it can still be enjoyable.

I had a straightforward and healthy pregnancy, baby wise. But I didn’t find this pregnancy as ‘easy’ as my first (pregnancy is not easy 😂). I struggled a lot this time round, both physically & mentally, particularly later in the 2nd trimester onwards. I got support (and still have that ongoing), and the NHS have honestly been amazing.

I’m once again figuring out how to stay active post post partum, eat around breastfeeding hunger, run a business during nap times/evenings/weekends, parent 2 under 3, and remember what day of the week it is… all on top of broken sleep 👍🏼

But I’m finally starting to feel a smidge like myself again.

So if you’re also in a time where you’re trying to squeeze in health and fitness habits around kids, work, exhaustion, chaos…rather than it be the main event - you’re in the right place.

I’m getting back to it too, and the patience really has got to come in full force in ALL areas more than ever 😅

Because I promised a part 2 😁

If you ‘want in’ with a successful fat loss diet, DM me FAT LOSS to chat.

Fat loss is hard, there is no denying that, but it’s relatively simple, especially when we understand what’s required to actually get results.

Our behaviours have to change, & as much as you want to lose fat, you may not love all the changes you need to make to achieve that.

Behaviour change can be challenging, & is far easier with the right guidance & support.

If you need help on your fat loss journey, DM me FAT LOSS to chat about where you’re at & what you’re after.

There really is no right or wrong about whether you should workout on holiday. I know a lot of people think they SHOULD, & sure context is important - such as how long you’re away, what your goals are & if there’s some kind of time frame to reach them, but you really don’t have to.

You’re also not weird or ‘obsessed’ if you do keep working out - whether this be some kind or cardio or resistance training.

But for me, unless there’s a gym in the hotel we’re in, it ain’t happening 🙃

However, one thing I do think is incredibly important for everyone is to stay active throughout the day.

Yes it’s a holiday, and yes it’s a time to relax. But your body doesn’t just ignore the fact you’re completely sedentary for days on end and keep you feeling your best 😴

Easy to be up and about a lot on a city break or somewhere else to explore, but if it’s a sunbed/pool/beach situation then the moving around isn’t gonna happen unless you make yourself do it. Every day.

So having some aims for your activity is a good idea.

If you track steps, I encourage hitting at least the same as at home, but ideally more. You’ll still have tons of downtime & it’ll help you minimise any bloating or discomfort from extra food!

You don’t have to put numbers on it though, just be conscious of what you’re doing & I believe it’ll add to your holiday enjoyment, not take away from it (& my clients can vouch for this too)☀️

Consider this next time you’re away & see how you feel!

You’re not always going to find the gym exciting or even mildly enjoyable at times 🥲

But what keeps me showing up are all the benefits I get from it. Short & long term.

However, there are things you can do to adjust & keep it interesting, if just showing up as normal feels impossible 🙃

You can…

➡️ Train with someone
➡️ Change your exercises
➡️ Change the number of sets & reps
➡️ Try some classes
➡️ Shorten your workouts
➡️ Add in some more cardio, so you have a mix of exercise across the week

There will be something to help you keep showing up, but sometimes you can spend more time figuring that out than just going anyway & getting over the ‘dull patch’.

I don’t recommend avoiding resistance training all together but there are a fair few options to mix things up & still get it done!

If you’d like some help with more personalised resistance workouts that suit your schedule, your training space, your likes & dislikes & of course your goals, send me a DM with the word GYM & we can chat.

I never believed I could build visible muscle or become leaner.

As a teen & in my early 20s, I had a slim build, but I envied people with defined legs & never felt confident about my own.

I assumed it was just how I was built. I was sporty & didn’t have a lot of body fat, so I figured that was it for me. Deep down I didn’t love it, but I accepted it.

I was very much an all or nothing person… but when I saw people doing extreme diets or training plans, I was put off. So I didn’t change anything.

But then I joined a bootcamp & felt fitter & stronger for the first time in my adult life. I noticed muscles I’d never felt - & the sessions were only 3x a week for 45 minutes.

I loved it.

Eventually I became a PT & started training in the gym. I saw more change, but I wasn’t lean, so I thought results like that just weren’t for me.

Then I slowly gained weight, from stress & poor habits. I’d never gained a noticeable amount of fat before, so I didn’t really notice until it crept up on me.

Cue more all or nothing, as I tried low carb thinking that’d be enough. I knew the term calorie deficit but didn’t know how to create one for myself, because I later realised I’d just replaced the carbs with more fat & protein.

Despite being a qualified PT, you don’t really get taught about nutrition & fat loss.

I felt lost. Unconfident. Miserable.

So I hired a coach.

I learned to track calories. I brought back carbs. I trained smart & hard - & finally got leaner & more defined, for the first time ever, at 26.

With that & continued learning, I realised I didn’t need to go to extremes to get results.

Later, at 32, I prepped for a photoshoot. It took 15 weeks to achieve that physique, but really, it took me 12 years.

It was the most confident I’d ever felt.

I had the definition I was always after & was fitter & stronger than ever.

Now I know what I’m capable of, even in different circumstances.

As a coach, I want to help you feel the same. To break away from the all or nothing mindset.

If you’re stuck in this way of thinking, believing you can’t change… you can.

You just need the right plan, & the right support.

👉🏼 DM me COACHING if you’d like to know more.

Are you FINALLY ready to stop putting this off?

I’m looking for 5 people who are serious about dropping body fat, getting stronger & actually seeing results in the next 12 weeks.

Not in six months. Not next year.

Right now.

Because let’s be real... how many times have you told yourself you’ll start soon?

❓You say you’ll ‘get back on track’ when life is less busy
❓You feel STUCK, knowing you NEED a change but not knowing what to do next
❓You want to feel strong, confident & in control - but something keeps holding you back

And suddenly, another year passes, & you’re still in the exact same position.

I get it. I’ve been there recently too.

I know what it’s like to wake up & realise you don’t want to feel the same way this time next year.

Because the truth is, change doesn’t happen when it’s CONVENIENT.

It happens when you decide you’re DONE waiting.

Too many weeks pass where you’re hoping things will be easier, but they’re not.

NOTHING CHANGES - until you do something about it.

So if you’re serious about finally making a change, here’s what I can help you achieve:

✔️ Dropping body fat without cutting out everything you enjoy
✔️ Getting stronger & more defined, without spending hours in the gym
✔️ No more guilt around food - just a balanced, stress free approach
✔️ Confidence in your body & the way you move, instead of hiding away
✔️ Feeling in control of your choices, without constantly doubting yourself
✔️ Better habits, routines & consistency, so you don’t end up back at square one

This isn’t JUST about looking good for a holiday or big event.

This is about building a body & mindset you feel incredible in long term.

If you’re tired of:
❌ Feeling sluggish & frustrated when you look in the mirror
❌ Overthinking every meal & workout but still not seeing progress
❌ Putting it off again & again, waiting for the ‘perfect’ time to start...

Then this is your sign to stop waiting & go all in NOW.

I’ll work closely with you, creating a personalised plan built around YOUR lifestyle - so you can get real results that last.

No over restriction. No fads. No guesswork.

Just a proven system that works.

DM me the word READY to chat about your next steps 💥

Why are you not losing weight? 😱

“You’re not in a calorie deficit”

Yes but WHY though?

I’d you’d like some more help figuring out why you’re not in a deficit, click the link in my bio to enquire about coaching, or DM me CALORIES to ask me any questions about what you’re struggling with 🙋🏼‍♀️

fitness

“I want to feel happier & more confident in my body - like before I fell pregnant.”

This is how Rachel felt when she cal to me.

For her this meant - fat loss, a drop in dress sizes, feeling in control of her nutrition, & building strength in the gym... Oh, & she’s been training for the Brighton Marathon too! 🏃‍♀️

She’s now 16kg down, so of course, we had to see what her old clothes look like! 📸👗

Rachel has been unbelievably dedicated to this journey.

She tells me when she’s struggling, but instead of beating herself up, she recognises what’s happening & adjusts.

She knows she can enjoy meals out - sometimes making a sensible choice, sometimes having something more indulgent, all without guilt.

She’s gone from hiding behind baggy outfits to buying clothes she loves & wearing them with confidence 😍

Of course, life happens - family bugs (kids eh? 🙃), stress, injuries etc, but she never lets it stop her for long. She keeps the momentum going, even if it’s just focusing on one thing at a time.

Recently, she changed jobs, adding a longer commute into her day. Instead of stressing about how to fit everything in, she’s made adjustments:

✅ Moved morning training to evenings
✅ Tweaked her meal & snack planning
✅ Taking the stairs instead of the lift

The ‘can do’ attitude is in full force! 🙌 The shift in Rachel’s confidence & mindset has been incredible to watch.

With under 2 months to the marathon, fat loss is still going, runs are getting faster & longer, & she’s still getting stronger 💥

The interesting thing? Rachel was already running & going to the gym before, but her weight wasn’t shifting & her nutrition knowledge & confidence were nowhere near where they are now.

But despite some hesitation, she took the leap to invest in her health & future - & here we are, a year in & still smashing it.

If you feel like you’ve tried everything or what you’re doing isn’t working, let’s chat - I may be able to give you some advice right away that could completely change things for you.

DM me ‘LIFE CHANGE’ to start a chat! 💬

After years of yo-yo dieting & struggling with her weight & confidence, Gill wanted to change for good 💥

Now, she’s (almost) finished coaching feeling confident, in control & finally living the lifestyle she wanted 😍

Like so many, she tried different diets but found it hard to maintain progress.

Life threw some HUGE challenges her way, which made it feel even harder to regain control of her body & habits.

At the time, she didn’t exercise & didn’t want to use a gym. She loves travel, cooking, & hosting friends & family but couldn’t figure out how to balance those things while making meaningful changes 🤯

So in September 2022, at 61 years old, Gill signed up for coaching.

Over our time together, we’ve built habits she could actually stick to, such as walking more, overcoming her doubts & fears about home workouts, making simple nutrition changes & unlearning years of negative beliefs around food.

No gym. No calorie counting. No extreme restrictions. Just consistent, realistic changes that worked for her 🙌🏼

What I love most about Gill’s journey is her incredible consistency.

Sure there have been times where she’s done less or struggled more, but now, 3 workouts a week, healthy filling meals & plenty of steps are her ‘normal routine’. So whenever things come up, her aim is to get back to that... without feeling like she’s failed or done badly 👌🏼

But it means that she has now maintained a healthier lifestyle for well over 2 years!!

Of all the diets she tried in the past, NONE did the same thing.

& that’s why she knows she can maintain this on her own, because she’s built habits she actually enjoys & trusts herself to continue 🩵

Gill’s journey is proof that you don’t have to overhaul your life overnight. You just need a plan that works for you & a coach who helps you navigate the tough bits.

If you want to feel in control of your progress & transform your lifestyle, without extremes or feeling like you’re always ‘starting over’, DM me the word LIFESTYLE to start a chat 📱