Stronger with Silvie - Fitness Coaching

YEAH, I TRIED PAYING FOR COACHING BUT IT DIDN'T WORK.

Cool.

Did you only pay for the coaching or did you also do what your coach told you to do?

Fitness coaching will improve your life and help you discover abilities you never knew you have.
It will help you get stronger and enjoy training as you never enjoyed it before.

BUT YOU HAVE TO WORK WITH YOUR COACH.

And if you are ready to swap endless scrolling on Instagram wishing THAT was you for actually doing the work - my 3 months program is for you.

Give me 3 months and I will show you what to do.

And the next time you go to the gym, you will be walking through the gym door feeling confident and excited about your training. Knowing exactly what to do, why you do it and how to do it.

You won't have to be double guessing your sessions.
Because you will know.

Send me a DM saying "PROGRAM" or comment below and let's do the work.

Let's start over on 22nd May.

But this time, let's start over for the last time.

I run a 3 Months program starting on 22nd May 2023 for women who are fed up with training myths and fad diets.

For women who want to increase their knowledge about training and nutrition and women's health so they feel more confident in the gym, learn how to celebrate their progress and achieve their goals.

No BS promises, no unrealistic expectations.

But loads of support, information and help on how to put it all into practice so you stick to the habits that you love and enjoy.

Send me a DM "Workshop" or comment below for more info.

In 3 months you can change & achieve a lot.

The time will pass anyway so you might as well take the opportunity and join my 3 Months workshop for women who want results instead of promises.

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22nd May - 14th August

12 weeks of intense coaching with me - Silvie.

💪🏼For women who are fed up with training myths and fad diets and want to increase their knowledge about training, nutrition and women's health so they feel more confident in the gym, learn how to celebrate their progress and achieve their goals.

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💪🏼I want to see more women walking through the gym door feeling confident about their training.

🥰I want to see more women falling in love with strength training & how badass it makes them feel.

🖕🏼I want to see more women showing their middle finger to fad diets and diet culture that shatters their confidence.

🤩I want to see more women achieving their fitness goals and celebrating their achievements, no matter how small they seem.

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So come, join my 3 months program and let's see how we can fit fitness into your life so it enhances your energy and joy...instead of ruining it!

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22nd May - 14th August

12 weeks online workshop divided into 3 sections:

Week 1-4: All about training, gym culture, training progress and planning

Week 5-8: All about nutrition, mindful eating, calorie balance & also dieting special: How to diet, what to do when your diet ends so you don't ever have to follow any other diet

Week 9-12: All about women's health and mindset, menstrual cycle & how it affects training & nutrition, sleep & recovery, all-or-nothing approach and reframing stories you keep telling yourself

I won't promise you that you will lose 12 pounds in 12 weeks because that's BS.

BUT if you put the work in and take those 12 weeks as an opportunity to learn more, ditch patterns and habits that won't help you and do your work to achieve the goals you want...

‼️THEN THOSE 12 WEEKS CAN COMPLETELY CHANGE YOUR LIFE & HOW YOU VIEW TRAINING, NUTRITION AND YOURSELF.

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If you want to know more - SEND ME A DM OR COMMENT BELOW THIS POST.

Sign-ups are already open and the number of spaces is limited - so get in touch today to secure your place.

I just want to lose as much weight as quickly as possible.

Ok, but be prepared to pay the price for it & experience the yoyo effect that will only leave you feeling worse than when you started.

Extremely quick weight loss that is a result of serious restrictions and avoiding food is NOT healthy, is NOT sustainable and WILL NEVER MAKE YOU HAPPY ANYWAY.

And just to add... weight loss doesn't always mean fat loss.

You will lose water, and muscle, empty your bowels and yes, some fat too but be prepared to quickly gain it all back once you start eating again.

Wanting to lose fat is a legitimate and very common fitness goal.

Unfortunately, not every way that leads to fat loss is the one you should go.

Slower fat loss is often much more sustainable and leaves enough space for you to enjoy life, perform well, and enjoy your training and you won't have to sacrifice your sanity, well-being and health.

If you want to lose fat without having to completely cut out food and stop enjoying your life - get in touch with me.

For private fitness coaching:
⚡️ follow the link in my bio
📩 send me a DM

Do you need to eat breakfast?
Do you have to eat immediately after your workout?
Can you eat carbs in the evening?
Is the timing of your meals really that important?

It depends!

Sometimes, the correct timing of your meal can help you perform better and feel better during training.
Sometimes, it's better to stick to certain meal timings that simply work for us.

But there are also plenty of examples where we simply overthink this.

For the general population, the timings of the meals aren't that important.

There are a few occasions where having some knowledge about meal timings can be helpful.

I talk about those & also about myths surrounding the timings of your meals in my new podcast episode.

EPISODE 10 - IS THE TIMING OF YOUR MEALS IMPORTANT?

https://podcasts.apple.com/us/podcast/stronger-with-silvie-podcast/id1671650154

https://open.spotify.com/show/7qRHPBBR5dVOWhXzTKaLyb

CALLING ALL WOMEN WHO WANT TO LEARN MORE ABOUT WEIGHTLIFTING!

On Sunday 23rd April, I will be running a Women's Weightlifting Workshop in Gym Unity in Lichfield (At the back of Topps Tiles on Eastern Avenue).

For women who want to become stronger but aren't sure where to start or what to do in the gym.

You can attend the workshop even if you aren't a member of the gym - entry to the gym is included in the price.

You can join by following the code on the poster or dropping me a message.

COME OVER IF YOU WANT TO LEARN MORE ABOUT GYM TRAINING AND BECOME STRONGER AND MORE CONFIDENT IN THE GYM.

Feel free to comment below or drop me a message if you have any questions!
Silvie x

CALLING ALL WOMEN WHO WANT TO LEARN MORE ABOUT WEIGHTLIFTING!

On Sunday 23rd April, I will be running a Women's Weightlifting Workshop in Gym Unity in Lichfield (At the back of Topps Tiles on Eastern Avenue).

For women who want to become stronger but aren't sure where to start or what to do in the gym.

You can attend the workshop even if you aren't a member of the gym - entry to the gym is included in the price.

You can join by following the code on the poster or dropping me a message.

COME OVER IF YOU WANT TO LEARN MORE ABOUT GYM TRAINING AND BECOME STRONGER AND MORE CONFIDENT IN THE GYM.

Feel free to comment below or drop me a message if you have any questions!

Silvie x

I HAVE SPACES AVAILABLE FOR PERSONAL TRAINING IN LICHFIELD.

I specialize in helping women become stronger, find ways how to enjoy
the movement, feel more confident in their bodies and overcome the
dieting mindset by learning how to approach training and nutrition so
it makes you feel energized and free of restrictive rules.

I offer in-person training in the gym, online fitness coaching or a
combination of both.

If you have any questions - comment below this post or send me a message!🤗

How many times a week do you need to train?
And what should you train on those training days?

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It depends & is individual!

CHOOSE A FREQUENCY YOU CAN STICK TO CONSISTENTLY FOR A LONG TIME.

There isn't an ideal number of training frequency - choose whatever fits YOU.

Can you train 3 times a week consistently? OK!
Are you busy and realistically you can only make it to the gym 2 a week max? OK!

Even 1 training session a week is better than no training at all -
remember that.

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SO YOU MADE IT TO THE GYM, WHAT NOW?

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If you train once or twice a week -> Do full-body sessions

This means you train your all body in one training, mainly focusing on
multi-joint compound movements that train more muscles simultaneously.

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If you train 3 times a week -> You can either do 3 full body sessions
or lower/upper/full body split

One day you focus on training lower body muscles, the next day on
training upper body muscles and the last day you do a full body
session.

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If you train 4 times a week -> You can do upper/lower split

This means you train your upper body twice a week and your lower body
twice a week.

Upper body push focused
Lower body hinge focused
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Upper body pull focused
Lower body squat focused

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If you train 5 times a week ->You can do an upper/lower split and one
full body session.

Upper body push focused
Lower body hinge focused
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Upper body pull focused
Lower body squat focused
Full body session

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There are more split variations you can follow but those are examples
that are most popular amongst my clients.

I don't recommend training more than 5 times a week.
Rest days are equally as important as your training sessions.

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HOW MANY TIMES A WEEK DO YOU TRAIN?
Let me know in the comments below!

For private fitness coaching:
⚡️ follow the link in my bio
📩 send me a DM

What is your favourite reason to participate in strength training?
Let me know in the comments below this post!

To elaborate on the points a bit more:

1. The bone density peaks during your late twenties and starts dropping around the age of 35. Women experience a significant drop in bone health and density during menopause which often leads to osteopenia, osteoporosis and fall injuries.

Strength training improves and helps to maintain bone density even after menopause.

2. Even though some women need to adjust their training thanks to some menopausal symptoms, having regular activity in your routine helps to decrease symptoms like feelings of sadness and lack of energy.

3. Being able to carry your children as they grow, move the furniture, having the strength and power to do stuff on your own is a very empowering feeling.

4. Even though some kinds of sports lead to decreased function of your pelvic floor, strength training and learning how to breathe correctly and work with your pelvic floor muscles improve your pelvic floor
health and can reverse issues like for example incontinence.

5. Women have less tendon cross-sectional area and lower collagen synthesis than men. Therefore strengthening and training your joints, tendons and ligaments helps to improve their health and strength.

6. Work, family, kids, household... Training is often the only time when women can focus on themselves and work on improving their health and well-being. (Yes, this is not only limited to women)

Women are amazing and have huge potential when it comes to strength training.

I promise you, you are stronger and capable of much more than you think!

For private fitness coaching:
⚡️ follow the link in my bio
📩 send me a DM