Cee Cee Fitness - Personal Trainer & Online Coach

Progress photo dump 🤝🏽

Here’s just a wee reminder of what I can help you achieve ❤️

5 things all these clients had in common:

1. They all had me as their coach 🙋🏻‍♀️
2. They were all consistent (not perfect) with habit & training goals I’d set for them.
3. They ALL found points of it challenging.
4. They all decided enough was enough and took the plunge to start.
5. They all never gave up ✨

My style of coaching is a hybrid between hard and soft coaching:

- I’ll keep you accountable but I’ll do it in a way that means you’ll always feel comfortable to tell me if you’ve ’messed up’

- I won’t ever make you feel silly about ANYTHING but I will tell you when it’s time to pull your socks up to see results.

- I’ll always have empathy, I’m an empathetic person and feel others emotions deeply.

- I’m great at reading people, this helps me figure out what people need even if they’re physically not saying it to me.

- Don’t mistake my kindness for weakness though, I still give a metaphorical ‘slap on the wrist’ when needed lmao.

I care deeply about all my girls & I never leave any stone unturned when it comes to them making progress physically, emotionally or mentally ✨

If you’re ready to level up with a coach that will root for you from before, during and after they work with you… then click the link in my bio & I’ll be in touch ❤️

I low key feel a little upset/embarrassed posting this.

I do believe that as a coach you should be walking the walk and not just talking the talk… and 18 months ago (when the left hand picture was taken) I wasn’t doing that.

BUT I am certainly walking the walk now & I want to talk about what I’m up to…

Tbh… back then, I actually was training pretty hard but my nutrition, mental/emotional health & lifestyle habits were not up to my standard.

I think the left hand picture perfectly depicts my external and internal environment at the time:

- Just went fully self employed which was quite stressful.
- Unhappy in my external environment.
- Probably searching for dopamine hits in the wrong places.
- Not sticking to a good nutritional structure (I was running a lot and not tracking, which meant I was probably eating in a surplus as running is hungry work).
- mental health was in the toilet here if I remember correctly. I feel you can actually see it in my eyes a little 😅 she was TIRED.

Since May last year, I’ve taken the time to put structures and habits into place that work for me to keep me healthy physically and mentally.

Over the last year it’s been very important to me to do the following:

- 3-5 weight training sessions per week
- 1 conditioning session per week (only became consistent with this recently)
- eat food that makes me feel good from the inside out (80-90% of the time)
- track my macros & calories (again, only became consistent with this recently)
- Book into therapy when needed. I still feel a bit strange admitting this on the internet but I truly believe therapy would benefit anyone even if they’re not mentally unwell.
- I use stress relieving strategies when I feel things are getting too much; which, as a self employed girly, can happen.
- I move alot more; steps are a big part of my routine. Getting a walk in with my friends or partner really helps sooth my CNS.

None of this happened over night of course, I built up to this.

Just shows you that everyone slips but just make the come back better than the set back at they say 🥰

If I can pull myself back to good habits, I can help you. Drop me a message if you want to chat 💬

I sat for AGES there and really thought about what I’d do differently if I were to start from the beginning of my gym/fitness journey again and this is what I came up with.

Hopefully this helps anyone who is struggling with where to start OR what to do.

If you’re still unsure, drop me a message. I have a few spaces left for online coaching 🫶🏼

*excuse the grammar & spelling mistakes, too late to correct lol

What I’d tell my 19 year old self, at 29.
(Fitness & Wellness edition)

1. Just because everyone around you is eating 1200 calories, doesn’t mean you need to.

2. If your ‘dream body’ is a nightmare to maintain, it’s not your dream body.

3. Fasted cardio in the morning and strength training at night 5x per week is literal madness; stop that immediately.

4. Trying to be smaller is making you very unwell.

5. Whats going on in your head is really the issue; go to therapy gal x

6. Literally stop chasing ‘skinny’ you’re not built that way genetically.

7. Your body doesn’t need fixed it needs looked after.

8. Lifting weights won’t only change your body but your mindset.

9. Food is fuel and not to be feared or restricted.

10. You don’t need to ‘burn off’ the ‘bad food’ you’ve ate.

11. Your confidence is built doing hard stuff, not striving to be perfect (or small).

12. Don’t feel guilty about rest days from the gym.

And if I were to add in some life advice:

- Let them, let them, let them. You can’t control how people treat you, just how you react.

- You’re a product of your environment, but it’s your responsibility to do the work to heal.

- Stop filtering your pictures so much.

- Don’t ever dye your hair blonde, you don’t suit it.

Hope this helps anyone stuck in any of the above patterns. I’m here if you need some help to break any bad habits 🥰

My life’s mission is for ANYONE who works with me to create a lifestyle they can sustain for the healthiest, happiest and most confident versions of themselves.

Creating a sustainable routine and habits takes discipline and a mindset shift.

Nothing changes if nothing changes, so if you’re continuously upset that you’re not where you want to be then you need to make a change to your current routine. However, it doesn’t need to happen overnight. Start with small manageable changes and build from there 🤝🏽

If you don’t know where to start, let’s book in a call (no obligation to sign up - just some friendly advice) and we can have a chat about what may work for you ❤️

I’ve lost 2kg (5lbs) in 2 days!

If I was a an unethical coach I’d feed you some crap that it’s because I’ve been eating in a cal deficit, hitting my protein, hitting my steps etc etc (which I have been doing btw).

BUT that 2kg is not all fat loss… actually very little of it will be fat loss.

It’s physically impossible (or nearly impossible) to lose 2kg of pure fat in 2 days.

What’s happened here is that my body isn’t retaining water… so I’m naturally going to be lighter!

I also may not have much food in my digestive system.

This is why scale weight is not an accurate metric to measure fat loss success.

Make sure you’re also;
- taking progress pictures
- taking measurements
- focusing on non-scale weight wins

Want a coach to help you have a better relationship with scales? Drop me a dm x

10 sentences that might change your perspective…

1. If you have a takeaway every Friday or Saturday for a year… that’s 52 takeaways.

Very obv I know but when you think about it like that, that’s alot of kebabs 🤣

2. One cocktail is, on average, 200 calories.

Again… groundbreaking information that no-one knew…. However, if you’re in a deficit, 2-3 of those can bring you straight out that deficit for the day.

3. Hiring a coach is, on average, £150 per month. That’s under £40 per week.

Think about what you spend £37.50 on in a week… could you actually get a coach if you changed your spending habits?

4. Every action you take is a vote for the person you want to be.

If you want to be a runner, you can’t skip your runs. If you want to grow your glutes, you can’t skip your sets. If you want to lose weight, you need to take action to stick to a plan.

5. What you’re not changing, you’re choosing.

The definition of insanity is doing the same thing over and over and expecting different results.

6. If it’s not sustainable, it’s not successful (in the long run)

Pretty much textbook when it comes to people starting a very restrictive plan on a Monday and giving up by the Wednesday. Make small manageable changes over a long period of time.

7. If you only train when you feel motivated, then you wont see results.

People only want to train when they FEEL motivated. But what if you ONLY trained when you felt sad, or only when you felt angry, or only when you felt happy? You’d be pretty inconsistent. Stick to the plan even when you don’t feel motivated.

8. You can’t be upset about the results you never got by the work you never done.

9. ‘Boring’ builds the body.

Learn to be okay with getting bored on your program and with your plan. If you’re constantly changing things you’re not going to understand what it’s like to be consistent.

10. Discipline isn’t a punishment, it’s the highest form of self respect.

Opting for delayed gratification through boring habits feels 10x better than any quick fix.

MENSTRUAL CYCLE AWARENESS 🔄

I used to plug ‘cycle syncing’ (if you’re not sure what this is then drop me a message and I’ll explain further) but now I’m more of a ‘cycle awareness’ girl.

As women, we have a monthly cycle where our hormones fluctuate massively. This is also HIGHLY individual; some women don’t feel the affects at all and some feel them to the point it’s debilitating.

Sometimes a female will have to tailor her training and nutrition around her cycle. The reason I say sometime is because this is an individual experience and, on top of that, an individual’s monthly cycle may be different month to month.

I encourage my clients to be aware of their cycle by tracking it but don’t BOW DOWN to it. Just because you’re in your luteal phase doesn’t mean you NEED to scale things back; only do so if you actually FEEL a dip in energy.

As females, we already have so many barriers, let’s not let our cycle be one of them.

Work WITH your cycle, however that looks to you. If you’re not sure how to do this, drop me a message. I have helped 100+ females to work around and with their menstrual cycle.

8 YEARS AGO I graduated 👩‍🎓

I always laugh and say ‘I’ve been to uni twice just to do an online course to be a PT, what a waste’ but I absolutely do not mean it when I say it.

The WAY having a psychology background and a teaching diploma helps me coach my team.

I remember doing a sports and exercise psychology and coaching psychology module in my undergrad and being soooo interested in what I was learning, probably sparked my first desire to become a coach.

When you have a baseline knowledge of psychology, you can have a deeper understand of habit formation, intrinsic/extrinsic motivation, how trauma effect someone’s ability to change their mindset etc etc. Every experience that has happened to you, forms the person you are now; makes you an individual and you should be coached as such.

I also think learning about human behaviour brings a deeper sense of empathy to what my clients are going through. I feel like I can always give them sound advice when their mindsets are not strong (because we’re all human and can’t be bullet proof all the time)

As for the teaching degree… that’s what coaching is. We TEACH people to lift weights, to form better habits, to talk to themselves more positively etc. Teaching is an art form in my opinion. You have to identify someone’s areas for improvement and gently guide them on how to IMPROVE.

I do believe that going to uni was a blessing for this role I’m in now even though I technically don’t use the degrees.

It gave me the skills to help create lasting change in my girls, break down complicated subjects to transfer to my clients, be able to run a business properly and professionally and, tbh, just help people in the best way I know how with the tools I have.