Strong with Sian

Looking to get some health & wholesomeness back in your life after a summer of fun? ☀️🥳

Here’s some hints & tips on how to beat the winter slump without taking any drastic measures ⬇️

➡️ Set realistic training goals
If you’ve not done much exercise over the summer, jumping straight into 5 sessions p/week is unlikely to be sustainable. Start small, nail going once or twice a week, nothing too wild, then look to increase

➡️ Move more
Whilst gyming is great, it only makes up for a small window of time in our week. What we do outside of that time is arguably just as, if not more important! Going for walks, stretching, taking the stairs at work, ditching the car on a trip to the shops etc. This is the kind of stuff that’ll bag you mental, as well as physical gainz

➡️ Avoid making drastic diet changes
Cutting out foods you love, or trying to survive on soup & salad rarely ends well - not to mention that neither is a necessary step regardless of your goal. Focus more on what you can ADD - more fruit, veggies, drinking more water etc.

➡️ Improve your sleep
Aim to get 7/8 hours per night to make the darker mornings easier. Whatever time you want to be asleep by, start your bedtime routine 30mins before, bosh out the skincare and hurry under the duvet with a book and a hot water bottle (actual bliss)

➡️ Don’t take hibernation szn too literally
As much as the sofa & a plethora of new BBC dramas calls us, make an effort to see friends/ family - coffee dates, dog walks, Sunday roasts with other humans is good for the soul

Introducing new habits or making any kind of change will always take time, the most important thing you can do is to start small, perhaps even only focusing on one thing at a time.

Make simple adjustments - manageable things that don’t overwhelm you, or give you too much of a hard time sticking to and aim to build from there 👌🏼 Because small changes consistently applied over a long period time beats going zero to hero, and (inevitably) only managing to keep it up for short stint 🏆

Need help getting stuck into AW 22? 🍁❄️

Shoot me a DM ☺️💪🏼

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Health & fitness in the summer time can be tough 🥵

I can fully relate, the heat, all the plans, the sun constantly popping out & telling you to go get drunk 😂

It’s absolutely a time for having fun & making memories! Don’t get me wrong, I’m here for it 😍

Doing a bit of both is definitely possible though, if you want to ofc! Sometimes it just requires a little guidance, support & accountability 🙋🏻‍♀️

That’s where I come in 👋🏼 And I’m currently taking on new clients 🥳

Offering ⬇️

-Online coaching spots
Includes a training programme, weekly check-ins with video feedback, nutrition & general support

-Group PT
Small group in person sessions

-121 PT (limited)
One to one, in person sessions

My training style with clients is mostly a mix of functional fitness & body building 💪🏼 Building fit, strong bods that move well and are healthy AF is the name of the game 😎

Drop me a little DM if you’re interested in finding out a more 🖤💥

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Idk who needs to hear this but cut yourself some slack if you’ve been struggling with motivation lately 🙋🏻‍♀️

Being 100% on it at all times, constantly improving and always feeling pumped about the process is virtually impossible.

It’s very normal to have dips, times where life gets in the way and s**t happens, maybe your priorities shift or you simply lose a bit of interest.

It’s exactly the reason why I work with my clients on building habits around training & nutrition ✔️ So that when we experience these spells, which we absolutely will, including us coaches! We have our routines to carry us through until our fire returns 🔥

So if this is you at the moment, you are so not alone, it really happens to everyone - irrespective of how it may appear on Instagram ✌🏼

Need help finding your fire or creating those all important habits? Drop me a DM for online coaching info 🖤💪🏼✨

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Strong girl summer, who’s in? 🔥🖤☀️🏋🏻‍♀️💛🙋🏻‍♀️

➡️ Online coaching spots available ✔️ Any gals wanting to get fit, strong & FEEL their best self, drop me a message for more info 😍

Rest day coming in hot 🔥🖤

I love me a recovery day 😍 Taking time to recharge the batteries so that they’re ready to go again is absolutely essential for effective training & performance 🔋✔️

My top rest day to-dos… 🗒⬇️

I always factor these in around my day 👌🏼

-Mobility
-Doggo walk/ Fresh air
-Lots of water & nutrient dense food
-Bath with salts
-Early night
-The Bold Type 📺 OBSESSED 😋

I also gave a little visit yesterday for a massage so the bod is feeling freeeee ✨ If you’re looking for a Poole based sports massage &/ or dry needling, she’s your gal 👌🏼

Don’t be team ‘no rest days’, it’ll catch up with you 🙌🏼

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photo_cumbria 📷

Happy International Women’s Day 🖤✨

Today I’m feeling so incredibly grateful, not only to have a bunch of seriously epic women in my life, but also to be working in an environment and part of a community that empowers and celebrates women for their strength, tenacity, attitude, ability and tonnes of other really cool stuff 😎🔥

Here’s to pushing boundaries & challenging societal norms ladies 💗💪🏼🥂

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Got an awesome opportunity to go on my fave podcast ☺️💪🏼🏋🏻‍♀️✨

#𝟖𝟏 - 𝐒𝐭𝐫𝐨𝐧𝐠 𝐰𝐢𝐭𝐡 𝐒𝐢â𝐧⁣
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Link in bio⁣
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In the quiet between Christmas & New Year I had the pleasure of sitting down with Sian Evans ( ).

We chat about her motives to quit the corporate life & pursue a career in PT & coaching - reflecting on how getting that fulfilment from a job you love means the wishing away the time to Friday at 5pm is a thing of the past!

We also talk about competing, from the joys & tears of competing team to setting the challenge to strive & thrive as an individual.
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Online Coaching Spots 💁🏻‍♀️⬇️

Are you someone who’s gym routine needs a good old shake up? Perhaps you’ve stopped making progress and your January motivation is starting to dwindle 😏 Or maybe you’d love to get into lifting weights but don’t know where to start… 🏋🏻‍♀️ This could be just the thing!

Over the next 90 days, as part of the Strong with Sian programme, we will take a look at training, nutrition, lifestyle and all of the habits surrounding them. This isn’t just another short term ‘plan’, this is about helping you get stuck into a solid routine with exercise & nutrition that is sustainable past the 90 days, and waaay beyond 🤗 I want you to find a love for training and feel confident in the gym - yes even the weights area 😉 And to show you that you absolutely can live a healthy lifestyle without all the restriction 🙌🏼

What’s included in the online coaching package ⬇️

-Personalised training programme
-Weekly check-ins
-Video feedback
-Nutrition advice
-Ongoing support

If you’re ready to make 2022 your year then drop me a message for more info on joining the squad 💗💪🏼✨

A DIFFERENT KINDA SPOTLIGHT 🙋🏻‍♀️🖤✨

⬅️ Training to support weight loss, feeling unfulfilled and never completely happy despite making consistent progress towards appearance related goal ⏩ 4 years ➡️ Training for performance and growth, loving the process and finding joy hitting milestones along the way 💁🏻‍♀️

I actually don’t believe having aesthetic related goals are wrong.. (although I do feel there should be an element of unpacking the ‘why’ around them first, but that’s another discussion) I just think that exercising solely as a means to look a different way has a shelf life. The goal posts constantly move, and from experience, reaching X weight or size doesn’t always bring the happiness you imagined.

When I say for ‘performance’, I’m not suggesting training like an athlete should be on everyone’s agenda. What I mean is finding a way of exercising that you enjoy, where focus is on what you DO and results can be measured in other ways outside of how you look and/ or what you weigh. Because this way, there’s no final destination to fixate on, and less chance of feeling like a failure or giving up before reaching it. It’s just an on going journey, one that becomes part of life. Put emphasis and focus on getting to this place first, and I can guarantee you the results you originally (and potentially miserably) strived for will come to fruition far easier. And you’ll be a damn sight happier along the way ☺️💗✨

If you need help finding that place then get in touch 🤗💪🏼

CLIENT SPOTLIGHT 🖤✨

Kate came to me as an experienced gym go-er, but after lockdown, a crazy work schedule and Mum life, had totally lost her mojo and was dreading the thought of training or eating well.

After an initial zoom chat, we hit it off and Kate quickly jumped in for my 12 week Strong with Sian programme 💪🏼 Kate loved the strength & conditioning focus of the sessions, teaming that with a review of her nutrition habits and it wasn’t long before she had her routine back in check and was making some epic gains - mentally & physically 🙌🏼

The absolute best part, was Kate’s enjoyment throughout the process 😍 Something I’m hugely passionate about is helping women change the narrative when it comes to exercise. It doesn’t have to be boring, for punishment or always centred around shrinking & burning calories. Switching the focus to performance ➡️ getting stronger, fitter, moving with better form, learning new skills, is (IMO) 100 times more likely to keep you in the game for the long haul. There’s no short-term destination, it’s just constantly evolving.

Great work 👏🏼 Keep smashing it ☺️💗💪🏼

Need some help getting started on your journey? Drop me an inbox message to enquire 💁🏻‍♀️✔️

CLIENT SPOTLIGHT 🖤✨

Pumped to share some of my awesome clients’ progress 😍🔥💪🏼

Starting with 💁🏻‍♀️ Carly & I have been working together over the past few months, and so many gainz have been made! Carly previously lacked confidence when it came to working out, as she’d be unsure of what to do on her own.

programming has given her exposure to a variety of different lifts, we’ve advanced movements and added more load over time 🏋🏻‍♀️ Her progress has been epic, not only when it comes to getting fitter, stronger and improving form but also with belief in herself and what she’s capable of (and that’s where the magic is, IMO ✨) Keep smashing it girl 💗

Interesting in switching up your training and making some hella gains? Drop me an inbox message, I’d love to help 💪🏼💥

Running into 2022 like 🏃🏻‍♀️

*𝘈𝘯 𝘢𝘤𝘤𝘶𝘳𝘢𝘵𝘦 𝘢𝘯𝘢𝘭𝘰𝘨𝘺 🐌😂

Enjoying the last couple of chilled days before getting fully stuck into all thangs new year 😌 Taking a decent stretch of time off; from training, socials and life pretty much 😅 was so so needed ✨✔️

I can’t wait to get back to CFP, my epic clients, to onboard new squad members and make 2022 a STRONG ass year 😍 Who’s with me? 🙋🏻‍♀️

Info on programmes & coaching spots to be shared over the next few days 🔥💪🏼

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