Lauren Shand Fitness

Ambers testimonial 💕

Me and Amber have been working together since April last year and her journey has been an absolute pleasure to watch as it happens!

In the last few months her strength progress in particular has been seriously impressive - with the most recent of many milestones being her first chin up 👏🏻👏🏻

Most importantly is the way she has been able to find balance and integrate fitness into her life in a way that works for her - consistency and hard work = results!

Very proud, and very grateful for the kind words 🥹

If you’re interested in 1-2-1 personal training, I have 2 more spaces available for February - get in touch if you’d like to find out more and we can get that journey started!

Ah 2022 - you’ve been good to me!

Very grateful for the last 12 months - taking the jump to start my career as a personal trainer, and all the amazing people that has brought into my life. Travelled more, took my first solo trip! Invested in myself and my business, there’s a lot to feel good about 💕

It’s been such a genuine joy to watch the growth of those around me, including myself, and to be surrounded by so much positivity, I really do feel like I’m ending this year on such a high - and very excited for what the next one has in store 😁

On the note of the year ahead - January is a bit of a marker for trying to make those changes, and I think there’s real value in going into the new chapter with those intentions. My advice - be realistic with what you can do, less is more done consistently and when you have that base there’s nothing stopping you building on that in the future. Start with a plan of some sort, set some specific measurable goals (like just going to the gym twice a week consistently for a month) and if you feel lost - reach out, I promise there’s plenty of people whose passion is to help you, including myself 👋🏻

I know the stats, a lot of new year resolutions don’t last, but a lot of them DO. 5 years ago - mine did! Start small, and do it for yourself. You’ve got this 🤜🏻

Happy new year everyone - hope it’s a good one 💪🏻

Good morning, have some cliches 👋🏻

Cliche yes, but true? Also yes!

If you want to grow and progress and achieve those big goals, you have to learn to push yourself out of your comfort zone - bit by bit, a little at a time. Mix in what you know with what you don’t. You don’t need to throw yourself into the deep end, find a middle ground.

The more you challenge those fears, and do those things that scare you - the more confident you’ll become. It’s okay to feel nervous and insecure trying something new, how could you be confident at something you haven’t done before? But to get there, you have to take action.

At the end of the day, you’re capable of doing hard things. You can get through discomfort. You can survive some feelings of anxiety and nerves. It’s important to show yourself that these scary emotions are not things that need to limit us. You can push through, and once you do, you’ll be so glad that you did!

It may sound easier said than done, but be intentional. Set your goals. If there’s something that feels beyond your reach just now, break it down!

Want to start going to the gym? Start with a class

Want to start weight training? Start with a two day plan you can do in one area (I’ve got you - DM me and I’ll send it over)

Want to start going heavier in the free weights? Take it one exercise at a time

And remember - just because it’s hard, doesn’t mean you shouldn’t do it, in fact, all the more reason to just give it a go.

I promise, it’ll get easier, and you’ll be so much more equipped to believe in yourself to take on that next challenge!

Always chasing the next thing, and the next thing..

It’s so important to take time to actually reflect on your progress and give yourself some recognition for what you’ve achieved - big and small, it’s all a part of the journey!

Take time to celebrate the things you’ve achieved, I promise it’s going to make the process so much more rewarding when you do 🤩

Have a swipe to see what my clients have been celebrating lately - and share your own wins in the comments below ⬇️

Client testimonial from the lovely Morven 💕

An absolute powerhouse of a women - it’s been a genuine pleasure watching her confidence in the gym grow alongside her strength 💪🏻

You would not believe the girl who started out 3 months ago intimidated by the gym and unsure what to do, is the same one absolute smashing out heavy hip thrusts solo in the free weights area today, the girl who thought she had no upper body strength getting heavy on the single arm rows..

We took it week by week, gradually pushing the boundaries of that comfort zone in a way that worked for her, checking in to ensure that she felt confident in what she was doing and how she was doing it every time she set a foot in the gym, adapting when need be, and celebrating every achievement along the way!

Thank you for the kind words, incredibly proud of your growth 👏🏻

If you’re in a similar position of feeling that intimidation to get started in the gym - not sure what you’re doing, and lacking the confidence in your own ability, please get in touch! We work together flexibly to map out your goals, what you want to achieve and the best way for you to achieve them!

If you’re interested in personal training or online coaching please fill out the form in my bio, or send me a DM and we can have a chat ❤️

If you speak to yourself like s**t, if the narrative you create about yourself is negative, then that’s what you’re going to believe

It’s funny, we often pursue a fitness journey with the goal of improving confidence and yet we overlook the very large role mindset has to play in that

A physical transformation does not guarantee confidence - particularly when the process is driven by guilt, insecurity, and negativity

You have to pay attention to the words you use regarding yourself

It’s not about positive affirmations and reciting self love mantras for the sake of it

It’s about paying attention to, and taking some control of that inner monologue

Avoiding harsh criticism and judgement of yourself, instead looking for some self compassion

You deserve to treat yourself with respect

Be aware, be mindful, and be a little kinder ❤️

You don’t need to eat as little as possible to lose weight, and a diet doesn’t ever have to be ultra restrictive

You can achieve your goals without suffering, so don’t make it harder than it has to be

You have to fuel your body

You have to consider the sustainability of what you’re putting yourself through

If you need help achieving fat loss in a way you can enjoy and sustain, please get in touch ❤️

The scale weight can be a helpful tool in a dieting phase for measuring progress..

But it shouldn’t be the only tool you use, because it doesn’t paint a full picture of what’s going on. It’s just a number that doesn’t take a lot else other than weight into consideration - and not all your weight is made up of fat

It’s so common to freak out when the number goes up on the scale, but this could mean a LOT of different things that are nothing to do with gaining body fat.

Take a look at what else is going on before you panic about what the scale says

Like I say, context matters 🧐

Improving your body image can take a long time, and for most of us it’ll always be a work in progress taking the good days with the bad.

I’m sure we’ve all been there, and so here are some tips I found helpful on my own journey to finding a more accepting place with my body

There’s a harmony between accepting that diets alone don’t fix your body image, and knowing that aesthetic goals are just as valid as any other if that’s what you want to achieve.

It’s nuanced, and it’s not always straight forward

But if you found this helpful, then feel free to give it a share! And as always, my DM’s are always open ❤️