Charlotte Melville

THE EASIEST YES ♥️💍

If you want to succeed with your diet & health goals then the best thing you can do is PREP your food 👇🏻

It doesn’t have to be complicated or take hours but it will stop you from making poor desicions & opting for convenience when you’re tired & hungry. Its also going to save you time and money 💷 in the long run.

Personally I like to prep a load of different veg & carbs which I can keep in the fridge & throw into one big bowl. I also always add a serving of protein to each meal 🍗🐟.

Online client results ✨

This lovely client wanted to look & feel her best for her big day 👰🏻 .

I’m super proud of this one because despite the many hurdles she faced which included tackling some health conditions she didn’t give up, trusted the process & the results speak for themselves 👏🏻

What we did
- Structured training program tailored specifically to her goals & lifestyle
-structured nutrition plan tailored to her goals
- daily step target to ensure her output was consistently high enough
- weekly check ins where we assessed her progress, discussed anything she was struggling with / needed extra support with & made adjustments to her nutrition & training if needed.

I currently have 3 spots opening up for online coaching & 1 for 1-1 PT so if you’re interested & woukd like a little more info on how it all works then just send me a DM.

Sundays 🫶

Wedding prep complete for this beauty 🤩

Just over 10kg down 👏🏻 .mann also gained so much strength, a love for lifting & confidence along the way. Super proud & so happy to be a part of her journey ❤️

What we did 👇🏻

-Strength training x3 a week focussing on -gaining strength in compound lifts
-ensured her output by hitting a daily step goal
-Tracked calories & macros to make sure she was in a deficit
-focussed on fuelling up with nutrient dense foods & adequate protein
-Added a little bit more cardio in the final weeks to increase output without dropping calories too low

It looks simple but that doesn’t mean it’s easy & .mann showed up & worked so hard from day 1!

If you need some help with your fitness journey then get in touch. I currently have one slot opening for 1-1 PT as well as some spaces for online coaching.

Merry Christmas 🎄❤️


Swipe for the reality of getting Hugo to pose for a picture 😂

Navigating Christmas around your fitness goals 🎄

Heres my thoughts…

Nobody & I mean nobody should be worrying about tracking on Christmas day & my clients certainly won’t be.

I missed out on the enjoyment of many Christmas days due to fear & anxiety around the food & not exercising as I ususally would. That’s time you can’t get back. If this is how you feel then maybe being kinder to yourself & allowing yourself to enjoy the things you like guilt free should be the focus.

On the other hand, eating yourself into oblivion for the next week because it’s the one time you’re “allowed” to the point where you feel rubbish & it’s not enjoyable isn’t a good idea either. If this is where you usually find yourself and aren’t happy with it then perhaps the focus should be trying to practice a little more mindfulness & moderation.

Balance is 🔑 so try to find what that looks like for you & what makes YOU feel good.

Most importantly, If you’re fortunate enough to be around your loved ones then making memories & counting your blessings should be the main focus ❤️

Navigating Christmas around your fitness goals 🎄

Heres my thoughts…

Nobody & I mean nobody should be worrying about tracking on Christmas day & my clients certainly won’t be.

I missed out on the enjoyment of many Christmas days due to fear & anxiety around the food & not exercising as I ususally would. That’s time you can’t get back. If this is how you feel then maybe being kinder to yourself & allowing yourself to enjoy the things you like guilt free should be the focus.

On the other hand, eating yourself into oblivion for the next week because it’s the one time you’re “allowed” to the point where you feel rubbish & it’s not enjoyable isn’t a good idea either. If this is where you usually find yourself and aren’t happy with it then perhaps the focus should be trying to practice a little more mindfulness & moderation.

Balance is 🔑 so try to find what that looks like for you & what makes YOU feel good.

Most importantly, If you’re fortunate enough to be around your loved ones then making memories & counting your blessings should be the main focus ❤️

Bali mini cut complete 🥳

I share my clients progress so only fair to share my own as well. The goal was to get a little bit leaner & feel my best , this is what I did 👇🏻

What I did NOT do
❌Cut out all carbs
❌Drinks to replace meals
❌Attempt to follow something super restrictive that would have me cave within the first week
❌Spend hours doing excessive cardio
❌Any other unsustainable fad you may find floating around the internet 😑

What I did do
✅Loosely tracked my calories & macros to make sure I was in a small deficit.
✅Kept my protein intake nice & high
✅Made sure my output was consistently high enough by doing 10k & then later Increased this to 12k steps a day
✅Focussed on fuelling myself with nutrient dense foods that would keep me feeling fuller ( & better) rather than snacking on things with little nutritional value.
✅Continued to train to get stronger x4 a week.
✅focussed on getting enough good quality sleep
✅fake tan 😂

This is the first time I’ve had a fat loss goal in over two years & I can honestly say that after spending a good amount of time time eating at at least maintenance or in a small surplus & working really hard to get stronger 😅 it’s the easiest ‘diet phase’ I’ve ever done with calories the highest I’ve ever had them whilst losing body fat.

Bali spam pending👙 😁

Client transformation 👏🏻

Super proud coach moment. Don’t just look at the pictures, read the post because this isn’t just about a physical transformation.

Rupa initially came to me as she wanted to lose a bit of weight & feel better but she fell in love with training, feeling stronger & seeing what she was really capable of. I wish I could show you a before and after of her confidence as well because that would be amazing 🤩

When looking at these pictures it’s really important to understand that she didn’t actually just go from A-B. If you swipe to the last slide you’ll see another comparison pic taken at different times & she’s actually about the same weight in each picture but as you’ll see she looks quite different. This is why I go on about the importance of strength training & having more muscle mass as well as the many health benefits of course.

Rupa has worked so hard and she’s doing things in her training that she didn’t think she would ever be capable of.

So safe to say I am super proud of her whole journey ☺️.

If you need help with your fitness goals then send me a DM to see how I can help.

GROW & GET STRONGER

⬅️Jan 2023 ➡️August 2023

That was the goal from January until now.

This is also the starting point of my next challenge. A little 6 week mini cut leading up to my Bali trip. The goal isn’t to get super lean, It’s more important to me to maintain as much muscle mass as possible because ladies trust me building muscle is HARD! If you really want to change your physique then I highly recommend spending time making this the focus. It’s also super important for so many other health reasons too.

It’s been over 2 years since I did any sort of diet to get leaner as it hasn’t been a goal of mine but I fancied a new challenge & for me now is a good time. I’ll share what I do & my progress over the next 6 weeks

I will be using for accountability because this is super important when persuing and goal.

If you would like to know more about 1-1 or online coaching just send me a DM.