KTM

Do your actions align with your values? 💭

No matter what you THINK your values are, your actions tell the real story.
Time reflects values.
What we spend our money on reflects values (after bills/ essentials)

This isn’t to make you feel guilty - you do you boo.

BUT if you’re saying you want X but are constantly doing Y, you may have some thinking to do…

Taking responsibility and accountability for what we are doing isn’t taking the blame.

Acceptance is key to change.

If we don’t accept we are responsible or look at what we are doing, we cannot change anything.

So which one are you and why? 💭

If you’re ready to invest £15 into improving your life, it starts here 👇🏻

www.pocketptkt.com/flourish

We normally start January all guns blazing right?

Kale 🥬 smoothies and hitting the gym 6283893866272 times a week 🥵

But come the end of the month, your motivation is starting to wane a little bit.

Let me introduce the KICKSTART plan to you 🙋🏻‍♀️

It’s designed to get you making life long changes and building habits that you can stick to = long term success 🎉

We tackle mindset, nutrition AND training and we keep it simple so you don’t feel overwhelmed.

For just 50p per day, you get 👇🏻

You get 👇🏻
🙌 Access to your own personalised app where you can easily find your plan, log your progress and tick of your tasks each day encouraging you to build habits
🙌 Daily CBT (Cognitive Behavioural Therapy) focused exercises to get you thinking, overcome a negative mindset and make life long changes
🙌 A personalised, lifestyle, goal and diet history focused nutritional programme with an example meal plan - you don't have to use MyFitnessPal, count calories or weigh food if you don't want to!
🙌 Mindset videos where I cover emotional eating, mindful eating and motivation as well as dispelling any diet and exercise myths
🙌 A support group where you can ask questions and chat with other like minded people on a similar journey
🙌 Weekly Q & A where we will discuss topics like motivation, emotional eating, yo-yo dieting, looking at foods as good or bad, improving body image and where you can ask about anything you're struggling with.
🙌 7 *NEW* kick ass workouts per week suitable for ALL fitness levels and 15-30 mins max!
🙌 FREE emotional eating workbook
🙌 Access to over 2000 other workouts - you certainly won't get bored!
🙌 A mindset focused weekly check (NOT just a weigh in and progress photos) designed to empower you, improve body image and address negative patterns of behaviour
🙌 Weekly motivational messages.
🙌 Free recipe archive with over 200 quick and easy recipes to give you major food inspo!

PLUS! You can cancel your DD at any time 👌

Not sure if it’s worth it? Swipe for feedback and decide for yourself!

And when you’re ready, comment ‘I’m in!’ Below 👇🏻

From: ‘I tend to think oh sod it, this won't matter that won't matter. I always turn to food to ‘make me feel better’ when I feel something has gone wrong or I feel stressed or upset. Almost convinced that I have no control.’

To: ‘I feel differently towards food. There isn’t this huge continual battle. It’s amazing! I have felt really positive this week. I have a renewed sense of purpose. I realised I was just waiting for something to ‘go wrong’ and to ‘ruin’ things. But I have realised that I am doing a lot right and I am enjoying the achievements!’

And 20lbs down - in just 8 weeks!

How?
✔️ 1-2-1 CBT sessions to give this beautiful client practical ways to help improve her mindset, reframe her thinking and make choices that will ultimately serve her better.
✔️ Daily support and accountability so whenever she’s had a wobble, I’ve been there to help.
✔️ A weekly mindset focused check in that encourages her to reflect upon her own actions and problem solve/ reframe negative thought processes (and encourage her to do this herself, long term)
✔️ A diet that allows and openly encourages all food groups without guilt or shame

The Support and Transform Personal Plan 👏

[email protected]

motivation from this absolute superstar 👏

A busy, working, single mummy 💁🏻‍♀️

‘𝐌𝐲 𝐥𝐢𝐟𝐞 𝐬𝐢𝐧𝐜𝐞 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮 𝐡𝐚𝐬 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐞𝐝. 𝐓𝐡𝐞 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐡𝐚𝐬 𝐛𝐞𝐞𝐧 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥𝐥𝐲 𝐞𝐦𝐩𝐨𝐰𝐞𝐫𝐢𝐧𝐠, 𝐦𝐲 𝐰𝐚𝐲 𝐨𝐟 𝐥𝐢𝐯𝐢𝐧𝐠 𝐚𝐧𝐝 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞 𝐡𝐚𝐬 𝐜𝐡𝐚𝐧𝐠𝐞𝐝.’

Life Transformed - yassss we’ll take that 🙋🏻‍♀️

How have we achieved these incredible physical and mental/ emotional changes?👇🏻
𝐈’𝐯𝐞 𝐰𝐨𝐫𝐤𝐞𝐝 𝐰𝐢𝐭𝐡 𝐭𝐡𝐢𝐬 𝐜𝐥𝐢𝐞𝐧𝐭 𝐨𝐧 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐫𝐞𝐠𝐮𝐥𝐚𝐭𝐢𝐨𝐧. Before, she was using food/ alcohol to cope with stress or negative emotions. CBT sessions have helped her find different coping mechanisms, ones that not only helped her feel better but was also conducive to the life she wanted for herself.

𝐈 𝐠𝐚𝐯𝐞 𝐡𝐞𝐫 𝐚 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐢𝐬𝐞𝐝 𝐝𝐢𝐞𝐭 𝐩𝐥𝐚𝐧 𝐰𝐡𝐞𝐫𝐞 𝐬𝐡𝐞 𝐰𝐚𝐬 𝐬𝐭𝐢𝐥𝐥 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐢𝐧𝐜𝐥𝐮𝐝𝐞 𝐭𝐡𝐞 𝐟𝐨𝐨𝐝𝐬 𝐬𝐡𝐞 𝐥𝐨𝐯𝐞𝐝 & 𝐚𝐥𝐜𝐨𝐡𝐨𝐥, 𝐬𝐨 𝐬𝐡𝐞 𝐧𝐞𝐯𝐞𝐫 𝐟𝐞𝐥𝐭 𝐝𝐞𝐩𝐫𝐢𝐯𝐞𝐝 and was able to Adhere to it - LONG TERM!

𝐈’𝐯𝐞 𝐰𝐨𝐫𝐤𝐞𝐝 𝐰𝐢𝐭𝐡 𝐡𝐞𝐫 𝐭𝐨 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐜𝐨𝐦𝐩𝐚𝐬𝐬𝐢𝐨𝐧 𝐟𝐨𝐫 𝐡𝐞𝐫𝐬𝐞𝐥𝐟 💗

‘You’ve taught me to learn from my mistakes rather than beat myself up if I slip up, and to recover quickly.’ (Preventing self sabotage and staying stuck in negative emotions/ unhelpful behaviour)

𝐁𝐮𝐭 𝐜𝐨𝐦𝐩𝐚𝐬𝐬𝐢𝐨𝐧 𝐢𝐬 𝐚𝐥𝐬𝐨, 𝐬𝐨𝐦𝐞𝐭𝐢𝐦𝐞𝐬, 𝐝𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞. 𝐓𝐡𝐞 𝐰𝐚𝐲 𝐬𝐡𝐞 𝐞𝐱𝐩𝐥𝐚𝐢𝐧𝐬 𝐢𝐭:

‘Through your support I’ve learned about self-compassion but also, just as importantly, about self-parenting
Would I say to my 11 year old when she’s feeling anxious to eat all the cake in the cupboard until she starts to feel sick or hate herself?”. No, I wouldn’t.
I would say, let’s sleep on it, or let’s go for a little walk and let the wind blow away your worries.’ 💗

See, it’s not just a diet or workout plan.
That doesn’t lead to long term success.
We need to address much more than that if we are wanting changes made for life.

Do it right, do it once - and change your life forever!

Ready? [email protected]

**ONE space still available**

I’m looking for 1 lady who want to totally transform their body and mind in just 8 weeks.

If you’ve struggled with yo-yo dieting your entire life - this is for YOU.

You’ll be personally coached by myself (and when I say personal, you will actually speak to me each day - no app with generic advice here 💁🏻‍♀️)

and we will cover everything, from nutrition, to exercise, to relationship with food, mindfulness, emotional regulation and more.

The aim? To completely change your life, to be honest.

To give you all the tools necessary to be able to manage all on your own, without mine or anyone else’s help, ever again.

To get you to a place where you can maintain a physique you feel comfortable with, with ease whilst also still enjoying life and living to the full!

5 ladies signed up over the weekend however one lady isn’t able to continue - so one space is still available 💖

**You’ll start in 2 weeks time - the next intake will be mid March**

Sound like something you need?

Drop me a message with ‘Tell me more’ and let’s discuss how to get you incredible results in just 8 weeks 👏

‘Super super happy with my progress and I can not thank you enough. You’ve educated me. You’ve given me knowledge and knowledge is power. I firmly believe that you get what you pay for and they (friends) may stick to it short term like I did with SW (Slimming World) but I can now see that what I am doing is making my progress sustainable.’

What are we doing? 👇🏻
✔️ I’ve given this client a personalised nutritional plan, tailored to her and her goal. I took the guesswork out.
✔️ We’ve worked on her relationship with food, so she no longer looks at foods as good or bad and allows herself to have all foods, without guilt.
✔️ We’ve worked on emotional regulation, so she no longer uses food as her only form of comfort, ‘My relationship with food has been consistent, no triggers and no binges. I have not had a binge in a long long time.’
✔️ We continuously work on her being aware of her values - and taking action that’s in line with those values.
✔️She is now training several times a week regularly- and she hated exercise before! She’s clear on the benefits of doing so and now has linked the exercise to boosting her overall mood, ‘I’m really into the exercise now and feeling the benefits with it particularly around my mood!’ - which means she’s more likely to continue with it 😉👌
✔️ We’ve worked on implementing elements of mindful eating (which we will continue to build on when she gets to her maintenance point and start to move away from tracking)
✔️ I’ve educated her on nutrition, so she has an understanding now that she can carry with her forever.

This is what a sustainable approach is. Not just a diet.

We cover everything to ensure long term success.

Ready to learn? [email protected]

For those of you who have paid money to stand on a scale and either be congratulated or asked ‘Why do you think this has happened?’ If you’ve gained a few pounds, every week…

Or have had a meal out over the weekend only to find yourselves 5lbs up on Monday…

A reminder 🙋🏻‍♀️

If FAT LOSS is the goal - focus on methods of monitoring fat loss.

Your weight probably will decline over time as you drop body fat.

But it probably won’t be linear.
And it probably will fluctuate.

Big drops or gains in weight in a short duration of time, are usually always due to water weight - not body fat.

Unless you’re a boxer or a jockey, your weight isn’t going to show you much.

And if you focus solely on scale weight alone, you’ll probably get p*ssed off with it at some point and give up (or at least be in a huff all day) when in reality…you’re doing nothing wrong.

Which then WILL have an effect on your progress.

It’s why, when clients are on plan with me, we go mainly by progress photos AND how the client is feeling.

Because weight doesn’t tell you that either.
It doesn’t tell you if that person is healthy, if they’re quality of life is good.

To be honest, it doesn’t really tell you much at all.

Instead of focusing on scale weight, focus on:
✔️ How you feel in yourself (3lbs off won’t be worth it if you’re bloody miserable all week)
✔️ Your strength (weight used for lifts etc)
✔️ How your clothes fit
✔️ Progress photos
✔️ Measurements

Or come work with me and let me get you away from being scale focused but still achieve your goal 🤗

[email protected]

The glow up is real ✨💕

from my gorgeous online client 🤗

This lady has come SUCH a long way since starting the plan with me.

65 pounds down 👏 but that’s not the best bit.

That first photo (where she has blonde hair) has no filter what so ever. I said to Clair, she looks alive now. She’s always had the most infectious personality and beautiful soul, but I can see now in her photo from Xmas, she looks glowing.

She looks happy.
You glow differently when you’re happy.

She said to me that her whole life has transformed since working with me.

By addressing her diet, her exercise, her mindset with CBT sessions and daily support and everything included in the Support and Transform Personal Plan.

She’s learnt compassion for herself, to forgive herself for her ‘I’m mistakes’ and not to beat herself up.

She’s learnt to appreciate her body for more than how it looks and to (in her own words) ‘treat it with kindness by eating nutritious foods, taking walks and staying strong with exercise.’

(Compassion IS taking care of yourself)

She’s changed the way she lives, her priorities and what she makes time for.

And she’s learnt how to not use food or alcohol as a coping mechanism for stress/ sadness/ loneliness and filled her life with other things that bring her joy.

The plan HAS totally changed her life. I am so proud of you, Clair.

Swipe to see this superstar in action (which by the way, is also a HUGE progress as she was very poorly for a long time and unable to exercise. She’s now smashing 2-3 sessions per week)

Clair is proof of what taking action towards your Health can give you. I’m not just talking fat loss - I mean your mental, emotional and physical health.

The changes can be incredible ✨

Start your glow up here 👇🏻
[email protected]