NSRS Coaching

IF MY SOUL HAD A FACE. 👵🏻

Swipe left 💫

I feel my soul has aged 40 years in the last 12 months. Anybody?

I just wanted to come here with my swissball to commemorate a year since the first lockdown was announced.

I literally spend more time on/with my swissball than I ever thought I would. So there she is, her name is Lola and This room has been the place where over 720 zoom sessions (and counting) + classes have been delivered in the last 52 weeks.

Thank you from the bottom of my heart to all my long-term and new clients for the support. You guys gave me the fire to keep going. 🔥

My neighbours definitely hate me 🤷🏻‍♀️ those zoom sessions at 6am and those kettlebell classes at 8:30pm with my South American voice will haunt them down forever 🤘🏻

We’re almost there, I know we’re feeling depleted mentally and physically, BUT WE’RE ALMOST THERE. We cannot give up now.

Some studies have shown that in 5 years we won’t remember this year and how we felt at all. How is that?

How are you feeling? I want to hear from you, it’s been a while, say hello! 👇🏼👇🏼👇🏼

Hello folks! 🤓
I'm back! 🤟

Today I’m bringing some truths that are as painful as they are real!

1. Your date with peanut butter is delicious but not a “protein-packed” snack.
2. White Rice is not the villain. The issue might be somewhere else. 🦹‍♀️
3. Don’t run if you don’t want to run, running is not the only think you can do.
4. Oh! Burpees are occasionally great. Programming them in depends heavily on: training age, mobility, flexibility, strength, technique and ultimately end goal, is the burpee an exercise that will make you better? How’s the burpee more effective than any other exercise and why? Remember if you can't explain why an exercise is programmed, then it shouldn’t be there. --- also, don't hate me, I love a good burpee but energy output and goals are key in any training programme. Any exercise can kill you, but what is it doing for you and your goal.
5. Sleep and Recovery are the pinnacle of successful journeys, be that fitness, nutrition, lifestyle, you name it.

MASTERING YOUR BASICS 🤓

For March my group and I will be mastering our basics to get ahead and regain some control before April hits and gyms reopen.

These basics are needed for optimal health.

With optimal health we bring the game changers that are clarity and recovery.

Getting fancy sometimes throw us off the track, over complicate things and you put yourself in a very uncomfortable situation meaning that you won’t stick to it for long.

Work with what you have, master it, understand yourself, keep a diary for your basics, use the feedback to make changes if needed.

We don’t have to go from zero to master of it all, we just want to be 1% better everyday, imagine the outcome after 100 days. 🦸🏻‍♀️

MAKE 👏THE 👏HABIT 👏SO 👏THE HABIT 👏MAKES 👏YOU!

Hit the 🧡 if you are working on yourself this month!
Share and get your friends involved! (Community is errr’thing!)
Save if you want to keep that checklist around to hold yourself accountable!
Comment if you struggle with at least 1 of the above!

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THE GOOD OLD FIBRE! 🍆

Living a busy lifestyle can sometimes lead us to ignore certain food groups because of accessibility and availability. ⏰

Fibre is one of them. So today, let’s brush up our fibre knowledge and find out why it’s important for that group to be part of our plate. It doesn’t take much and you have so much to choose from! 🍑🌽🥬🥝🍉🍐🫐🥑🥔🍞🥜🥦🥒🍌

Happy Gut!

*Please bear in mind that certain medical conditions need to reduce Insoluble Fibre Intake. (Wheat, wholegrain, seeds, skin and stones of fruits/vegetables)

IS HERE! 💁🏻‍♀️

It’s 2021 ladies, pump it up! 🏋🏻‍♀️

Did you know that *women* after 30 lose 3%-5% of muscle per decade? 😩

I always tell my clients and myself (of course), we will never be as young as we are today but we can age in a healthier way, live possibly longer and, be stronger on our everyday life by putting our muscles, bones and nervous system through weight training 2x-3x a week. The physique is just a tiny perk of the entire process compared to the packed benefits that developing muscle and lifting weights give us.

⏱It’s never too late when it comes to health and every step we take towards longevity and sustainability counts! ✅
What you do today will have an impact tomorrow!

You decide what step you take today.

Keep pumping!

If you are a woman and you do weights or any kind of resistance training, drop me a comment below and tell me how weights changed your life?

Q&A is up on the blog!

SORCERY?

This case in particular had an interesting turnaround as we uncovered that what Lucy was looking for wasn’t exactly what she was working on.

Situations like this always make me dream of a world where women are not taught to shrink themselves, to take less space, to eat small calories, to serve small portions, to look a certain way, be a certain size to be accepted by themselves and others. 

Link in bio!

Happy Monday!

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PERIODS AND 💪🏼🏋🏻‍♀️👏🏻 Oh my favourite topic!

Weird?

Weird is actually not talking about it💁🏻‍♀️

Men, don’t look away!

1. Bring PERIOD chats up early in the conversation with your PT/Coach.
2. Behind are the days where you just let your period happen, awareness will help you with planning.
3. Find a programme/coach that adapts the training to your cycle and no the other way around.
4. Record, Record, Record.
5. If you are serious about building strength and muscle get to know your body first. Not every week will be “Beast Week” but we can deliver quality and relevant training that will keep us on track on those weeks where nothing makes sense! The older your training age the better, so keep at it, consistency wins every single time!
6. If you are on Hormonal Contraception (HCs) and want to know more about performance go to the only reference you need if you are a woman in Sports or love exercising or a male coach keen to understand female clients/athletes.

The whole “Work Smarter, not harder” is not my favourite jam, but I’ve seen people turning around leaving the training sessions because they’re on those days where everything is a drag.

Talk about it.
Log. Plan. Lift. Repeat.

Here we go! Up on the blog this week the forever discussion! Link on bio!

HAPPY MONDAY & FIRST OF THE MONTH! I’ll be replying to the FAQs I usually get and uploading them on the site! Today is about pre-workout snacks - link in bio! X

Last week of January 2021 and here’s a
You are either on track to achieve your goals or you're having second thoughts. Are you self-sabotaging?

1. Goals are personal and should be created within that personal spectrum. Outsiders goals are unfortunately as poisonous as they sound. "I want # # 's body" "I want # # #' success" Wanting someone else's dreams and/or goals is putting energy, thoughts and mental health on something that means nothing to you. Your goals are yours to create and achieve within your own circumstances, abilities, reality and effort.

2. You more than anyone else knows what behaviours made you fail in the past. Secretly feeding into this behaviour can cause a snowball effect that will get you back to zero. Remember that we have to remain open when the opportunity of change is in front of us, changing and adapting to a new environment is what makes us really humans, not that negative behaviour that stopped us from moving on in the past.

3. It's 2021, if you are still thinking that the COLD-TURKEY mindset will take you anywhere, we are in a bigger pickle than I thought. Everything that you ban, hide, deny and/or omit will come back 10x stronger. Instead acknowledge the people, behaviours, habits that are getting in the way of you and your goals, make them work in your favour. The old or nothing mindset is like hitting your head continuously against the wall. Instead apply the 1% rule a day, within 100 days you would have reached 100%. Just do one thing today that gets you closer to where you want to be. Excel one good day and repeat that for the rest of your goal term!

How much water do you drink? A new post is up on the blog!

Personal Training & Nutrition in Surbiton Everything you need to know and more