Emma Louise

Tips for gym anxiety

Are you new to the gym this January??

It can be daunting when you first walk into the gym but here are some tips to make it slightly easier

⭐️go with a plan - know what your going to do if you have no idea where to start get a workout from the internet or ask a trainer

⭐️take some headphones - take your headphones to play your favourite songs

⭐️go with a friend - training with someone can help ease anxiety

⭐️ask for help - if your not sure about something ask a trainer we are always happy to help

Remebe everyone in there is trying to better themselves and is focused on their own journey

For enquires
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Is your New Years resolution to get fit or lose weight??

A lot of people set a new fitness goal in the new year however around 80% don’t achieve their new goal and give up

So …

Here are some key tips to help you stick with it and achieve your goal !!

⭐️ small changes - don’t try and change wvery aspect of your life all at once make small changes which will build up for example 2-3 gym sessions a week instead of none, Diet Coke instead of full fat coke

⭐️ don’t compare yourself to others - this is a hard one especially with social media but remeber everyone’s journey is different your journey will have ups and downs, it won’t be perfect all the time but stick with it

⭐️ celebrate the small successes - celebrate every small success set your self small goals to hit along the way to your big goal

⭐️ find support - the people around you will influence your journey and consistency make sure the people around you support you and your goals and contribute to your life in a positive way

For enquires
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A bit of a different one this week

I was asked to run a fitness session for my fellow referees at our month FA CORE session

I chose to run the session as a strength and conditioning circuit with two AMRAP style finishers

Every exercise aimed at helping the referees develop strength, speed, agility and power need for a good performance

For enquires
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&C

What are your fitness goals?

Having goals is really important for helping maintain motivation

Your goals should be clearly set to give you something specific to work towards and to know when you have a achieved it

We often talk about the term SMART

S-specific. What do you want to achieve ?

M-measurable. What is success ? Eg 100kg deadlift or -5kg body fat

A-achievable. Is it possible? What are you doing to make it possible?

T-time. When do you want to have achieved it by


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Are you influenced by diet culture shown on social media ?

This week I’ve been teaching young people about implementing a healthy active lifestyle

What has this taught me ?

That there’s a common belief you have to heavily restrict to be healthy

But this really isn’t true - food is fuel what you put into your body you will get out and giving your body enough food is really important !!

It’s common on social media to see extreme diets or people sharing what they eat - when you look at that remeber that’s what works for them

Everyone’s journey is different and you need to find what works for you

Each of my clients are different and require different exercise programs and different nutrition advice so they can see sustainable healthy results

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Balance is so important

Remeber there is more to life than the gym !

Life will get it the way and interrupt

There will be celebrations and situations where you can’t control your nutrition

Your attitude and response to these situations is what makes the difference!

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Do your friends and family support you and your health and fitness goals ?

Did you know you the result of the 5 people your around the most!

Surrounding yourself with the right people is so important as they will affect the opportunities you take and influence the choices you make

Surrounding yourself with people who have similar goals and passions as you will aid your fitness journey

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Losing your belly fat!!

I’ve been asked a lot recently if I can create ab workouts for people to lose belly fat

The reality is no amount of crunches is going to help you lose that fat and a while specific workout won’t help lose the fat around you stomach

The most important thing for losing stomach fat is a calorie deficit and consistent training

It’s not a quick process either so patience and consistency is key 🔑

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FREE PERSONAL TRAINING SESSION

Come and train with me !!!

Every wondered what it’s like the train with a Personal Trainer?

Have you had a health or fitness goal for a while that you don’t know how to achieve?

Come down train with me and have a chat!!

No gym membership required

Semi private gym so your able to try new things without fear

Gain the most from your workouts and build your knoqledge and confidence

You have nothing to lose by coming to try it !!

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Mac and cheese 🤤

This ones a good one despite my awful photo of it

Makes 5 portions

360kcals 44g protein

250g macaroni
500g chicken
Paprika, cayenne, black pepper, salt , garlic
300ml semi skimmed milk
30g soft cheese (light)
30g light cheddar
30g light grated mozzarella
Sriracha

1. Boil your pasta
2. Coat the chicken generously in the seasonings above and fry until cooked through (about 10 minutes) then shred the chicken
3. In the same pan you cooked the chicken add the milk and cheeses and a generous splash of sriracha
4. Let you sauce simmer for about 5 minutes
5. Mix in your pasta and chicken

It’s that simple and it’s so good 😊

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Planning your week

This is something I’ve been talking to my clients about all week !

Planning your week is so important and can be really helpful

It can help you maximise the likelihood you are successful at achieving your goals

For example meal prepping to ensure you have good food options in line with your goals ready for you

Planning on your workouts so you know you have time and you know what your doing when

This is going to help you stay motivated and increase your consistency helping you achieve your goals

It doesn’t need to be hard have a rough plan of your week and cook a few meals in advance

Small easy changes can really help on the road to sucess

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Motivation

If I’m really honest I woke up this morning and really didn’t want to train . I had no motivation I looked at my calandar for ages trying to find an excuse but couldn’t. That’s where you have to be disciplined and consisted I showed up anyway and to be fair I had a pretty good session.

You aren’t always going to feel motivated to train and that’s ok it’s normal but being disciplined and consisted is important going anyway and giving it your best as you may surprise yourself

Remind yourself why you are doing it and stay consistent!

Planning my week always helps me with this so I know what I’m doing when!

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Or click the link in my bio