Coached by Carly Fry

🌟 Weekly round up 🌟

Fresh nails 💅

Sports brand modelling 📸 (MAAREE | Sports Bras)

Gym sessions - and I’ve written myself a new gym plan which I’m super excited to get started with 💪

Time spent with the uncle (shame it wasn’t better circumstances but we still had fun) 💗

Quality time with a fab friend 🥂

Running that I didn’t enjoy but got it done anyway 💁🏻‍♀️🤦🏻‍♀️🙄

And all finished off with a gorgeous hour at the Sea Scrub Sauna with some of the CBC team 🥰

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Gluten free, 140g of protein and around 1,675 calories…

Here’s an example of how you can create high protein yummy meals, hit those numbers while following a Gluten Free diet AND include a delicious home baked treat into your day!

Breakfast - Gluten Free Pancakes
Lunch - Roasted Veg, Chicken & Rice
Dinner - Risotto
Snack - Gluten Free Cookie Bar

Just a little reminder… this isn’t a recommendation that everyone should eat 1,675 calories or aim for 140g of protein.

Your calorie and macro needs are unique to you and will depend on your goals, body, activity levels and lifestyle.

This post is simply here to give you some high protein meal inspiration that you can adapt to fit your own calorie and macro targets.

Hit the like button if you are finding these posts useful! 💗 # # #

Menopause Month is just around the corner… and stories like this are exactly why we still need it.

I saw this article recently about a 48 yr old woman who was experiencing significant menopause symptoms including migraines, hot flushes and recurrent urinary tract infections.

She asked her employer for some flexibility around her shifts because she was struggling with the severity of her symptoms.

Instead she ‘was the only therapist who was not rehired when their clinic rebranded’.

She has since been awarded more than £32,000 after an employment tribunal upheld claims including disability discrimination and failure to make reasonable adjustments.

The part I really want you to hear is this…

You are not being difficult because you’re finding things harder than you used to.

AND…

You ARE allowed to expect support from your employer.

Menopause can affect how you feel physically, mentally, emotionally… and yes, it can affect how you feel and perform at work too.

You should be able to have a conversation about how menopause is affecting you at work, be listened to and have potential changes or adjustments properly considered.

As we head towards Menopause Month this October, I want to keep encouraging more conversations, more understanding and, importantly, more women feeling able to ask for the support they need.

Ask yourself… what support is available to me now?

And if you’re happy to share some of your experiences, I would love to hear them ⬇️ # # #

Article: https://www.independent.co.uk/news/uk/home-news/chantelle-van-vliet-always-time-petersfield-b3038693.html

THIS is what confidence growth looks like 🥹💗

When Rachael first came to me, her confidence was low.

She was stuck in a binge restrict cycle, using food for comfort, unhappy with how she felt and struggling to make positive changes to her lifestyle.

If things didn’t go according to plan, she’d beat herself up.

Exercise was something she struggled to motivate herself to do.

And there were things she wanted to do… but didn’t really believe she could. So she’d find reasons not to.

Fast forward to now…

She’s learnt that food isn’t something to be scared of. That her body needs it to function, train and feel strong.

She can have a day that didn’t go to plan without turning it into a bad week.

She’s stepped outside her comfort zone and done a photoshoot. She looked absolutely amazing in front of the camera and seeing her confidence shine was incredible! 🔥

She also finally signed up for Pilates AND CrossFit… two things she’d wanted to do for a long time.

And then this message landed in my WhatsApp…

She only went and came FIRST in her first in house CrossFit competition!! 🥹🤩🥰

What I love most about this isn’t even the competition win.

It’s the woman who was once struggling to motivate herself to exercise now voluntarily signing up for a CrossFit competition.

It’s the woman who doubted what she was capable of now finding out just how bloody capable she actually is.

THAT is the win and why I love what I do 💗

Rachael said this ‘would NEVER have happened’ without my support and encouragement at the start, but she’s the one who took every one of those steps.

I just helped her start believing that she could.

And now look at her go!! 💪💪💪

So bloody proud of you, Rachael. And I have a feeling you’re only just getting started… 😜

If you’re struggling to find the confidence to do the thing that you’ve been been dreaming about, ping me a message saying RACHAEL and I’ll help you to focus on that first step # # #

The words ‘HIGH PROTEIN’ on the front of a packet can be VERY appealing… but they don’t always give the full picture…

Take this peanut butter protein ball for example. I came across this in Costa and it caught my eye as we all know how much I love peanut butter! 😉

However…

One 35g ball gives you

🥜 a whopping 163 calories
💪 and only 8.3g protein

Compare that with around 100g of cooked skinless chicken breast, which will typically give you roughly 165 calories and 30-31g protein.

That’s almost the same number of calories, but nearly 4 times the amount of protein.

Does that mean the peanut butter ball is bad and you shouldn’t eat it?

Absolutely not!

If I wanted one, I’d have one.

BUT the key is to know what you’re actually getting for those calories, and not just be drawn into the ‘high protein’ label.

Something like this is relatively calorie dense for the amount of protein it provides, and because it’s only a little 35g ball, it’s unlikely to keep you feeling as full and satisfied as a more substantial protein rich meal or snack.

You absolutely don’t need to choose chicken every time you want protein, but just be a little more aware of what you’re buying by looking at the backs of packets and think about why you’re choosing it.

For fullness?
For protein content?
Or for fun?

And for the record… I did eat the peanut butter ball 🥜🤣 I couldn’t resist!

Save if you found this useful and want more top tips like this! # # #

Someone asked me the other day…

What started your journey into coaching female confidence?

And it got me thinking…

Quite simply, it comes from believing that every woman deserves to feel confident in herself.

Lots of people think I’m always confident… but I genuinely haven’t always felt this way.

And there are times when I still don’t, because that’s human nature.

But I’ve also learnt that confidence doesn’t mean never feeling nervous, doubting yourself or worrying what other people think.

And it definitely doesn’t mean being the loudest, most outgoing person in the room.

You can be nervous AND confident.
Quiet AND confident.
Introverted AND confident.
Unsure AND still confident enough to give something a go.

For me, confidence is having enough belief in yourself to do the thing anyway.

🌟 To try the thing you’ve been thinking about.
🌟 To speak up when you’ve got something to say.
🌟 To walk into the room that feels daunting.
🌟 To take the opportunity that you feel is out of reach.
🌟 To take the leap without knowing how it will pan out.
🌟 To back yourself a little more than you used to.

Confidence is about learning to trust yourself ❤️

What does confidence mean to you…? # # #

Another week, another round up 🥰

Ending with a surprise bouquet 🥹💗
Thank you and thank you to the amazingly talented Robyn Armstrong | Modern Florist (if you ever need a bouquet, she is your girl!) # # #

Ps comment FACT if you’d like to know a fun fact about Robyn and I 😉

5 things I’d focus on if I were NEW to strength training… 💪

Maybe you’ve reached perimenopause or menopause and keep hearing how important strength training is…

Maybe you want to feel stronger, improve your health, change your body composition or simply feel more confident in the gym…

Or maybe you’ve just decided it’s time to give it a go, whatever stage of life you’re at.

Being told to ‘start lifting weights’ is good advice, but if you’ve never stepped foot in the weights area, that advice can feel pretty bloody overwhelming! 🤯

And there are SO many reasons to start.

Building and maintaining muscle and strength matters throughout our lives, and becomes increasingly important as we get older.

Resistance training can also support bone health, physical function and our ability to stay strong and independent for years to come.

But you don’t need to suddenly become someone who trains 5 days a week! 😮‍💨

You don’t need to know your RDL from your Bulgarian split squat (yep, it’s another language right! 🤣)

And you definitely don’t need to be the strongest person in the room.

You just need to start somewhere.

So…
✨Ask for help.
✨Keep things simple.
✨Learn a few movements.
✨Create a simple plan.
And gradually build from there.

It’s never too early to start investing in your strength…. and it’s never too late to benefit from getting stronger.

📌 Save this for when you’re ready to take that first step.

And if you KNOW you want to start strength training but still have no idea where to begin, drop me a message. I’d love to help you find your starting point # # #