06/01/2022
Getting back into it…
How do you find motivation to start back being active and healthy?
It’s hard when the mornings are freezing cold and it’s dark when you come home from work.
The last thing you feel like doing is going to the gym or doing exercise when the house is warm and you want to go relax in front of the tv.
When it only seems like it was 5 minutes ago you had been shutting your laptop at work and getting ready to spend time with family and friends for the Christmas holidays.
Now 2022 is here and motivation isn’t quite at the level it was before Christmas, that’s perfectly normal!
You’ve decided that come Monday you’re going to go all in and hit the ground running?
Honestly, that’s maybe not the best way to achieve the results you want at this early stage.
My suggest would be to build new foundations/habits that last, take your time and build consistency.
Try to look at your goals for 2022 as a new lifestyle not just how much you weigh on one particular day for success
Here are some ideas/suggestions towards building back in a routine into your lifestyle:
Choose an exercise you enjoy
Plan 3x 30 minutes into your week
1-2 new habits you can easily integrate in your week
Plan in your lunch & dinners 3x per week
Hydrate well, 1-2 litres of water per day
1 day you totally switch off and have fun and unwind
Save the post for future reference 👍🏻
05/01/2022
“How will I find the time?”
One of the most frequent questions I’m asked about the FIT 9.0 programme and working with me.
The answer is simple, “We’ll find it together”.
I’ve worked stupidly long weeks, with hundreds of miles of driving/travel added on.
I know what deadlines are and I’ve been at the point where I couldn’t imagine shoe-horning extra tasks/responsibilities in.
Making time for myself wasn’t certainly a priority.
That was a mistake and I’ve learned from it.
Having worked the long hours and busy schedules I know how hard it is to find time for exercise, cooking dinner and spending time with loved ones
That’s why I created FIT 9.0; to help ambitious people with busy lives find the time they need to change their physical health and mental wellbeing.
To feel good every step of the way, to create small wins every week so that you’re not inconsistent but consistent!
Building positive habits that lead to BIG wins longer term.
FIT 9.0 provides online coaching at the touch of a button, workout from anywhere, anytime.
Bespoke training programme and more, all make it easier to prioritise your own health.
To a healthier, fitter body and mind.
Question is…
Where will you find the time?
Can you afford not to?
03/01/2022
First Week of 2022
Here’s to making it a year of…
Building new habits
Stepping out of your comfort zone
Goals that excite you
Letting go of what no longer brings you happiness
Taking on new challenges with courage
Traveling more often
Spending more time with loved ones
Taking your foot of the pedal and relaxing
Creating memories
Smiling, being grateful, laugh often
Prioritising your health, mind and wellbeing
When anything can be possible! 🙌
What’s the one goal you want to reach in 2022? ⬇️
10/12/2021
Have your cake and some…
Christmas festivity’s have started, office chocolate selections boxes are open and those mince pies look delicious!
On top of…
A few cheeky drinks in the local with friends and next minute you’re partying the night away
All part and parcel of the lead up to Christmas 🎄
Worried that you’ve let all the hard work go to waste just because you’ve overindulge leading up to Christmas
Well…
You can have your cake and eat it, who doesn’t!
A few mindful changes and you can keep the results
Enjoy the festivities without the worry it’s gone to crap
Don’t sweat, try one of the examples or simply enjoy the night and start back the following day as nothing happened…
Only you had a great night out!
06/12/2021
𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬
Dropping a few lbs, toning up, getting in shape, not seeing a drop in your weight?
Can be hard even when you’re putting in all the effort
𝗪𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬/𝐠𝐚𝐢𝐧 𝐨𝐧𝐥𝐲 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐛𝐲 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐢𝐧 𝐯𝐬 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐨𝐮𝐭
With the festive season in gear it’s easy to forget about watching those “𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐢𝐧” around this time of year
Before you know it temptation has taken over and you’ve gone all in with the office chocolates and Christmas turkey!
𝐓𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐨 𝐉𝐚𝐧𝐮𝐚𝐫𝐲 𝐚𝐧𝐝 𝐞𝐧𝐣𝐨𝐲 𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬, 𝐛𝐞𝐥𝐨𝐰 𝐚𝐫𝐞 𝟒 𝐰𝐚𝐲𝐬 𝐢𝐧 𝐰𝐡𝐢𝐜𝐡 𝐭𝐡𝐞 𝐛𝐨𝐝𝐲 𝐮𝐬𝐞𝐬 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬
𝟏. 𝐁𝐌𝐑 / 𝐁𝐚𝐬𝐚𝐥 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐑𝐚𝐭𝐞
This keeps you alive, your brain and organs require energy, lots of it. You burn calories standing still.
𝟐. 𝐍𝐄𝐀𝐓 / 𝐍𝐨𝐧 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐀𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐓𝐡𝐞𝐫𝐦𝐨𝐠𝐞𝐧𝐞𝐬𝐢𝐬
Walking the dog, cleaning the house, even having a shower are all non exercise activities
𝟑. 𝐓𝐄𝐅 / 𝐓𝐡𝐞𝐫𝐦𝐢𝐜 𝐄𝐟𝐟𝐞𝐜𝐭 𝐨𝐟 𝐅𝐨𝐨𝐝
When you digest food, you are burning calories. This can equate to around 10% of total daily calories burned
𝟒. 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 / This is what most people think burns the most calories, however…In fact exercise only burns a fraction of the calories in a workout.
Why? We only workout for a small amount of time each day, perhaps you only workout 2-3 times per week?
You’d need to workout for 6+ hours in one day to to make an impact on weight loss alone.
Working out is amazing for your overall health but using just exercise as a weight loss tool isn’t going to get you the end result
𝗪𝐡𝐚𝐭 𝐂𝐀𝐍 𝐰𝐨𝐫𝐤 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫:
✅ Calories in vs out
✅ Exercise
✅ Increasing expenditure ( Moving )
✅ Sleep / energy management
✅ Stress management
✅ Showing up
✅ Consistency
✅ Patience
▶️ I’ve space in my calendar for 2 new clients to secure their place before January
▶️ Don’t wait till the New Year to get a plan in place
📲 DM “PLAN AHEAD” to learn more
03/12/2021
Client Wins
Meet 3 amazing female clients that I’d like to introduce to you
Hannah, Sarah and Sophie
All of these amazing clients came to me with a similar goal, to find a routine & structure that works around their lifestyle to get in shape sustainably
Without the cycle of yo yo diets or die hard workout programmes
All wished to build in consistency and sustainable change while enjoying their lifestyle without restrictions
To not bounce back into old ways doing a yo yo diet programme but to see improvements in all areas of their lives…
𝘏𝘦𝘢𝘭𝘵𝘩
𝘍𝘪𝘵𝘯𝘦𝘴𝘴
𝘞𝘦𝘭𝘭𝘣𝘦𝘪𝘯𝘨
𝘙𝘰𝘶𝘵𝘪𝘯𝘦𝘴 & 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦
𝘚𝘵𝘳𝘦𝘴𝘴 & 𝘦𝘯𝘦𝘳𝘨𝘺 𝘮𝘢𝘯𝘢𝘨𝘦𝘮𝘦𝘯𝘵
𝘊𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 𝘪𝘯 𝘩𝘰𝘸 𝘵𝘩𝘦𝘺 𝘭𝘰𝘰𝘬 & 𝘧𝘦𝘦𝘭
𝐀𝐥𝐥 𝐡𝐚𝐯𝐞 𝐬𝐦𝐚𝐬𝐡𝐞𝐝 𝐭𝐡𝐞𝐢𝐫 𝐠𝐨𝐚𝐥𝐬 𝐨𝐯𝐞𝐫 𝐭𝐡𝐞 𝐥𝐚𝐬𝐭 𝟗𝟎-𝟏𝟖𝟎 𝐝𝐚𝐲𝐬
In total all three have…
✅ Lost 24.33kg
✅ Body shape reduction 43.5”
✅ Put themselves above work
✅ Gain routines and rituals that last
✅ Have knowledge & skills to maintain their results
Imagine yourself one year from now…
You will not be bothered how long it will have taken you, 3, 6, 9 perhaps 12 months to reach your goals
Imagine how you feel and be better as you will have developed habits to help you maintain your results long term
𝐉𝐮𝐬𝐭 𝐥𝐢𝐤𝐞 𝐦𝐲 𝐭𝐡𝐫𝐞𝐞 𝐚𝐦𝐚𝐳𝐢𝐧𝐠 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 𝐰𝐡𝐨 𝐝𝐞𝐬𝐞𝐫𝐯𝐞 𝐚 🙌🏻 𝐟𝐨𝐫 𝐭𝐡𝐞𝐢𝐫 𝐡𝐚𝐫𝐝 𝐰𝐨𝐫𝐤!
What’s your biggest take away from these 3 inspiring women ? Comment 👇
29/11/2021
𝐓𝐡𝐞 𝐏𝐞𝐫𝐟𝐞𝐜𝐭…
Workout
Diet plan
Time to start
I’ve been there just like you, wanting to have everything perfect before committing to change
Telling myself I can’t get the results I wanted to achieve until X,Y or Z is in place
Listening to that voice that’s in my head, taking the easy option
“𝘐’𝘭𝘭 𝘴𝘵𝘢𝘳𝘵 𝘰𝘯 𝘔𝘰𝘯𝘥𝘢𝘺”
That’s completely normal, we all lead busy lives
Unable to find a way off the fast- spinning hamster wheel of responsibilities
Motivation isn’t always going to be on your side
That’s the reason
We show up, we remember the WHY
This can be a great motivator and reminder
To take the necessary action so you can be in the best shape possible, both physically but mentally
There doesn’t need to be an over complicated workout to achieve results
Just turn up
Move your body
And invest in 𝐘𝐎𝐔𝐑𝐒𝐄𝐋𝐅 👊🏻
27/11/2021
Weight loss is a walk in the park!!
Eat less, move more… simple!
Really!?
If it was, why are we always on some form of ‘diet’
Restricting ourselves from the enjoyments we have in life can create a poor association with being…
‘In shape’
I see this often when a new client enrols in my FIT 9.0 programme, we work on…
A tailored workout program
A calorie deficit target
A 7 day structure, routine and some form of consistency
A Weekly Checkin so that we build new habits and sustainable change
Support & guidance to drop body fat, without the old philosophy of being on another yo yo diet
When the client gets in shape they learn that it isn’t just about weight loss…
But how you could start to feel & be better in every area of your life 💪🏻
This can be one of the best ways to achieve long term success with your body,health & wellbeing
Building a new philosophy, new lifestyle habits that become ‘the norm’
No more quick fixes
No more yo yo diets
No more low calorie restrictions
No more busting a gut doing boring workout routines
Just a straight forward, progressive, data driven programme that allows you to enjoy your life while getting ‘in shape’
If that’s you, I’m here to help when you’re ready 👊🏻
What does being in shape mean to you? ⬇️
Picture by photography 🙌
22/11/2021
Having spent the last 5 years providing personal training and my own journey has given me an acute awareness of what happens when you don’t take of yourself and life becomes overloaded with responsibilities.
I decided to create FIT 9.0 during Covid towards men and women over 35 years old, unable to find a way off the fast- spinning hamster wheel
With a few tweaks, a little adjustment and consistency they too can put themselves first so that everyone in their lives benefits from a healthier, fitter, happier more energised self!
Getting in shape doesn’t need to be super low calorie diet’s and a crap tonne of unattainable workouts 7 days a week to get a result
In the grand scheme of things, 90 days doesn’t seem like a long period of time. Yet when you commit to one small change at a time, 90 days is just the right amount of time to make positive changes and lay firm foundations for a healthier future
Receiving this text message from one of the FIT 9.0 graduates is a proud moment as a coach…
“𝘐 𝘤𝘢𝘯’𝘵 𝘪𝘮𝘢𝘨𝘪𝘯𝘦 𝘢𝘧𝘵𝘦𝘳 𝟿𝟶 𝘥𝘢𝘺𝘴 𝘴𝘵𝘰𝘱𝘱𝘪𝘯𝘨 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘐’𝘷𝘦 𝘭𝘦𝘢𝘳𝘯𝘦𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦. 𝘐𝘵 𝘢𝘮𝘢𝘻𝘦𝘴 𝘮𝘦 𝘩𝘰𝘸 𝘢𝘭𝘭 𝘵𝘩𝘦𝘴𝘦 𝘭𝘦𝘢𝘳𝘯𝘵 𝘩𝘢𝘣𝘪𝘵𝘴 𝘧𝘦𝘦𝘭 𝘵𝘩𝘦 𝘯𝘰𝘳𝘮 𝘵𝘰 𝘮𝘦,𝘐 𝘤𝘢𝘯’𝘵 𝘪𝘮𝘢𝘨𝘪𝘯𝘦 𝘪𝘯 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝟼 𝘸𝘦𝘦𝘬𝘴 𝘨𝘰𝘪𝘯𝘨 𝘪𝘵 𝘢𝘭𝘰𝘯𝘦, 𝘫𝘶𝘴𝘵 𝘺𝘦𝘵!!
𝘐’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘰𝘯 𝘴𝘰 𝘮𝘢𝘯𝘺 𝘥𝘪𝘦𝘵𝘴 𝘢𝘯𝘥 𝘧𝘢𝘥 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦𝘴 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘭𝘢𝘴𝘵 𝟷𝟻 𝘺𝘦𝘢𝘳𝘴 𝘢𝘯𝘥 𝘐 𝘤𝘢𝘯’𝘵 𝘵𝘦𝘭𝘭 𝘺𝘰𝘶 𝘩𝘰𝘸 𝘩𝘢𝘱𝘱𝘺 𝘐 𝘢𝘮 𝘵𝘰 𝘧𝘪𝘯𝘢𝘭𝘭𝘺 𝘧𝘪𝘯𝘥 𝘵𝘩𝘦 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘤𝘺 𝘪𝘯 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘮𝘺𝘴𝘦𝘭𝘧 𝘧𝘪𝘳𝘴𝘵 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘧𝘦𝘦𝘭𝘪𝘯𝘨 𝘨𝘶𝘪𝘭𝘵𝘺 𝘸𝘩𝘪𝘭𝘦 𝘧𝘪𝘭𝘭𝘪𝘯𝘨 𝘮𝘺 𝘤𝘶𝘱 𝘴𝘰 𝘵𝘩𝘢𝘵 𝘦𝘷𝘦𝘳𝘺𝘰𝘯𝘦 𝘪𝘯 𝘮𝘺 𝘭𝘪𝘧𝘦 𝘣𝘦𝘯𝘦𝘧𝘪𝘵𝘴”
What would help the you most…
Being consistent or finding motivation?
19/11/2021
International Mens Day
I wasn’t sure how to articulate my thoughts in this post but felt I wanted to say something towards the importance of mens health, more so mens mental health.
There is still a stigma on not talking about how we really feel, when we ask “ how are you? ” the general answer is “I’m good or fine mate”
Mental health is still a burning issue among men, the statistics are terrifying that su***de is the biggest killer of men under 45!
We have to change the stigma around talking about how we feel to each other and not brush under the carpet how we really feel. This is one of the reasons I decided to run 60 miles in 30 days for ber
I understand only too well having experienced poor mental health, in 2013 I tried to take an overdose. I’ve been on a journey to this day, through therapy to understand and accept my thoughts and emotions.
Everyone is trying to do the best they can, leading hectic lives, striving to do better than yesterday, juggling the plates of responsibility.
Together let’s change the stigma around men talking about how we “feel” That it is absolutely ok to not be ok! It is not a sign of weakness to talk about what’s going on in your world, in our minds
If you have a mate, relative, work colleague you haven’t spoke to in a while, check if they are doing ok. Life is hard, let’s support one another, lend an ear, take time out of our busy lives and be there for each other
06/11/2021
I’ve experienced poor mental health over the last several years, something which I still struggle with from time to time
I’m passionate to support Movember, a charity which is leading to support Mens Health
I am running 60 miles in 30 days and I’d be grateful if you could spare £5 and donate
Link in to donate below 🙏🏻
https://movember.com/m/14714515?mc=1
Moustache hopefully will appear by the end of November 😉
22/10/2021
𝐆𝐞𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐬𝐡𝐚𝐩𝐞 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐠𝐢𝐯𝐢𝐧𝐠 𝐮𝐩 𝐭𝐡𝐞 𝐟𝐨𝐨𝐝𝐬 𝐲𝐨𝐮 𝐞𝐧𝐣𝐨𝐲!
I am looking for 2 men & 2 women who are ambitious people who want to transform their body, improve their fitness and priorities their health over the next 90 days!
𝟒 𝐧𝐞𝐰 𝐬𝐩𝐚𝐜𝐞𝐬 𝐡𝐚𝐯𝐞 𝐛𝐞𝐞𝐧 𝐜𝐫𝐞𝐚𝐭𝐞𝐝 𝐟𝐨𝐫 𝐦𝐲 𝐅𝐈𝐓𝟗.𝟎, 𝟗𝟎- 𝐝𝐚𝐲 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐦𝐞
This programme is for…
𝘗𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘤𝘰𝘮𝘱𝘭𝘦𝘵𝘦𝘭𝘺 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮 𝘵𝘩𝘦𝘪𝘳 𝘣𝘰𝘥𝘺, 𝘮𝘪𝘯𝘥𝘴𝘦𝘵 & 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 𝘕𝘖𝘛 𝘫𝘶𝘴𝘵 𝘭𝘰𝘴𝘦 𝘢 𝘧𝘦𝘸 𝘭𝘣𝘴
People who want to feel strong, experience far less stress day to day and learn to fuel their body smarter and without restrictions
People who have had enough about the way you feel
People who have had enough of wasting money on endless fad diets and workouts, with no real success
Over the last 5 years, I’ve helped both men and women prioritise their health, get in shape and create sustainable change
Without…
➡️ Eating boring bland foods
➡️ Spending hours working out with no structure, doing boring cardio sessions on the cross trainer or treadmill
➡️ Looking at the scales and becoming frustrated at the lack of results
🙌 I want to give you the support required to reach your full potential and get you the results
Providing you the skills on how to sustain the results you’ve worked hard for
If you’re coachable, want to really make your health a priority and want to start 2022 physically and mentally strong…
I’m ready to get started and I’m inviting 𝐘𝐎𝐔 to join me…
Drop me a message or comment with the word FIT and we will take it from there
Talk soon!
03/12/2021
27/11/2021
22/11/2021
19/11/2021
06/11/2021
22/10/2021