Ailie's Personal Training & Online Coaching

R U N W I T H M E

8 weeks post broken foot and we back runnnnning 🏃🏼‍♀️

i knew i wanted to go on a longer run but i didn’t set myself a distance goal. to start off with i wanted to see how my foot and fitness felt but i was able to do my first long run in over 2 months and i am HYPED!!!!!!

once i had been running for a bit i knew my foot was completely fine so i set myself a 10k goal with a time of 1hr 10 mins or below. although this run was nothing about speed just about my endurance and how my foot felt, i still wanted to push myself. the time i managed was an added bonus, vvv happy and buzzing with it!!!!

loop back was harder as i was running against the wind and i was starting to get tired. pushed through as there was no bother from my foot so if that wasn’t stopping me i wasn’t going to let my fitness stop me ✋

i have never been into running before this year but i can’t believe how much i’ve missed it these past couple months. seriously enjoy it so so much (most of the time lol) it is so good for your mind and getting all those lovelyyyy endorphins flowing 🐬

it is a very happy sunday today ✨🧚🏼🌈🫶🏼

@ ailie’s | personal training & online coaching on Instagram: "R U N W I T H M E 8 weeks post broken foot and we back runnnnning 🏃🏼‍♀️ i knew i wanted to go on a longer run but i didn’t set myself a distance goal. to start off with i @ ailie’s | personal training & online coaching shared a post on Instagram: "R U N W I T H M E 8 weeks post broken foot and we back runnnnning 🏃🏼‍♀️ i knew i wanted to go on a longer run but i didn’t set myself a distance goal. to start off with i wanted to see how my foot and fitnes...

M U S C L E G A I N (P T 2)

muscle gain can mean weight gain and a change to the scales… but it isn’t a bad thing!

starting a building phase can be scary as for a lot of people, my clients included, it is the first they have been eating more than what their body needs. when they see themselves getting a little bit heavier or ‘fluffy’ as i describe it, it can be off putting but it isn’t forever!

a building phase is usually followed by a cut where you will trim off that excess body fat and see all the muscle you have worked hard to build underneath. in other words, achieve that ‘toned’ look that a lot of people are usually striving for 🏋🏼‍♀️

it is obvious that you are going to put on some body fat in a building phase but there are things you can do to limit the amount of body fat you are putting on while building muscle:

🤍 SLOWLY increase your calories to see how your body and weight responds
🤍 ensure your training matches up with your eating… keep your training intensity high and frequent
🤍 make protein in the diet a priority. ensure to be getting a good amount in each meal and throughout the day
🤍 follow a structured progressive overload training programme and be consistent with your training
🤍 make sure to hold yourself accountable or have someone who will
🤍 DON’T cut out your cardio. when i was doing my bulk i still had a high daily step count and done 1 TRIB3 class a week
🤍 lift heavy, push yourself in your sessions and actually see how much you are capable of!

remember building muscle is a SLOW process so you need to be patient 🫶🏼

if want you want to enquire for in person PT or online coaching the enquiry link is in my bio. my DM’s are always open for a chat as well ✨

M U S C L E G A I N (P T 2) muscle gain can mean weight gain and a change to the scales… but it isn’t a bad thing! starting a building phase can be scary as for a lot of people, my clients included, it is the first they have been eating more than what their body needs. when they see themselves getting a little bit heavier or ‘fluffy’ as i describe it, it can be off putting but it isn’t forever! a building phase is usually followed by a cut where you will trim off that excess body fat and see all the muscle you have worked hard to build underneath. in other words, achieve that ‘toned’ look that a lot of people are usually striving for 🏋🏼‍♀️ it is obvious that you are going to put on some body fat in a building phase but there are things you can do to limit the amount of body fat you are putting on while building muscle: 🤍 SLOWLY increase your calories to see how your body and weight responds 🤍 ensure your training matches up with your eating… keep your training intensity high and frequent 🤍 make protein in the diet a priority. ensure to be getting a good amount in each meal and throughout the day 🤍 follow a structured progressive overload training programme and be consistent with your training 🤍 make sure to hold yourself accountable or have someone who will 🤍 DON’T cut out your cardio. when i was doing my bulk i still had a high daily step count and done 1 TRIB3 class a week 🤍 lift heavy, push yourself in your sessions and actually see how much you are capable of! remember building muscle is a SLOW process so you need to be patient 🫶🏼 if want you want to enquire for in person PT or online coaching the enquiry link is in my bio. my DM’s are always open for a chat as well ✨

N A T I O N A L F I T N E S S D A Y

i say it all the time but i’ve been the happiest since starting my fitness journey. exercising just brings me soooo much joy ✨

it makes me feel strong, healthy, productive, gives me energy and makes me H A P P Y ☺️

grateful for my coaching job at , all my lovely @ ailie’s clients, other coaches i can learn from and the ability to move my body!!!

start your fitness journey, surround yourself with good people and remember why you started. enjoy the process because fitness is FUN!!

happy national fitness day 🏋🏼‍♀️

@ ailie’s | personal training & online coaching on Instagram: "N A T I O N A L F I T N E S S D A Y i say it all the time but i’ve been the happiest since starting my fitness journey. exercising just brings me soooo much joy ✨ it makes me feel.. @ ailie’s | personal training & online coaching shared a post on Instagram: "N A T I O N A L F I T N E S S D A Y i say it all the time but i’ve been the happiest since starting my fitness journey. exercising just brings me soooo much joy ✨ it makes me feel strong, healthy, productive, gives me...

C L I E N T S H O U T O U T

another test day this week and another fabulousssss result 👏🏽

shelley came to me with a goal of wanting to building muscle and looking for help with motivation. shelley had no real experience with weight training so it has been her first time trying a lot of exercises as well as her first time following a training programme. every single week she has gave it 110% even if it means 5am wake up calls to come for a session 🌤️

shelley comes for PT once a week, one home workout a week and one run a week. progress and changes can absolutely be made without even stepping foot into a gym. gyms can be an intimidating place for some people so i love having my little gym that people feel confident and happy to come to!

S W I P E for shelley’s mid term goals that we are soooo close to. potential to go heavier with some good numbers for 1RM’s but we are still perfecting the form. no point throwing the weights right up if there is no control or the form and depth take a hit when the weights get heavier 🏋🏼‍♀️

end of block numbers:
🤍 squat: 60kg (4RM)
- increase from just getting used to squatting with the bar when we first started!!!
🤍 deadlift: 57.5kg (2RM)
- shelley hadn’t done deadlifts before and they can be a tricky one to get your head around so i’m very very happy with this!!!
🤍 bench press: 32.5kg (3RM)
- 35kg incomingggg

next block shelley wants to put a bigger focus on building her upper body and we are also going to be increasing her runs to 2 a week. this gives us the chance to work on distance and speed 🏃🏼‍♀️

very very proud of all her hard work in this first block, excited for the next 8 weeks ✨

C L I E N T S H O U T O U T another test day this week and another fabulousssss result 👏🏽 shelley came to me with a goal of wanting to build muscle and looking for help with motivation. shelley had no real experience with weight training so it has been her first time trying a lot of exercises as well as her first time following a training programme. every single week she has gave it 110% even if it means 5am wake up calls to come for a session 🌤️ shelley comes for PT once a week, one home workout a week and one run a week. progress and changes can absolutely be made without even stepping foot into a gym. gyms can be an intimidating place for some people so i love having my little gym that people feel confident and happy to come to 🫶🏼 S W I P E for shelley’s mid term goals that we are soooo close to. potential to go heavier with some good numbers for 1RM’s but we are still perfecting the form. no point throwing the weights right up if there is no control or the form and depth take a hit when the weights get heavier 🏋🏼‍♀️ end of block numbers: 🤍 squat: 60kg (4RM) - increase from just getting used to squatting with the bar when we first started!!! 🤍 deadlift: 57.5kg (2RM) - shelley hadn’t done deadlifts before and they can be a tricky one to get your head around so i’m very very happy with this!!! 🤍 bench press: 32.5kg (3RM) - 35kg incomingggg next block shelley wants to put a bigger focus on building her upper body and we are also going to be increasing her runs to 2 a week. this gives us the chance to work on distance and speed 🏃🏼‍♀️ very very proud of all her hard work in this first block, excited for the next 8 weeks ✨