HEC Fitness

CHECKING IN🏋️‍♀️
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Many of you know by now that since the gyms reopened in April, I’ve started my fat loss phase. I’ve being weighing myself every week and kept on track with my calorie target (currently sitting at 1850 a day). So far I’m down 3KG (just slightly over 6 pounds) which I’m really chuffed about 💪🏼 In a few weeks time I’m going to start a mini bulk so my calories will go up so that I can start building more muscle 👌🏼

Although I’m currently cutting, I’m not restricting myself. If you watch my stories, you’ll see that I eat chocolate on my porridge EVERY GOD DAMN DAY. Yesterday I went for a banging curry and had a carb feast with naan bread AND rice 🍚 YEAH, you heard that right, I had both. On the weekend I had an all day sesh and drunk PLENTY of alcohol 🍷

So how do you get this balance ⚖️ ? How can you enjoy the things you love while you lose weight?
⭐️ CALORIE COUNT

⭐️ WEIGH OUT YOUR RAW INGREDIENTS AND HAVE SENSIBLE PORTIONS

⭐️ DRINK PLENTY OF WATER. A MINIMUM OF 2 LITRES

⭐️ STRUCTURED EXERCISE PROGRAMMES AND MEAL PLANS

⭐️ CHECK YOUR MACROS

⭐️ REMEMBER, RESTRICTING ISN’T ALWAYS THE BEST OPTION AS IT CAN LEAD TO BINGE EATING

Want more advice about losing weight? Drop me a DM and let’s have a chat 💬
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WHAT I EAT IN A DAY 🍲
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So I’m starting to make myself much more accountable for my daily calorie intake and I quite enjoy using the ‘What I eat in a day’ posts as a motivator! 🥘

I think the biggest issue I see with tracking calories is specificity and accuracy. People often don’t eat a typical portion and over indulge( I myself am included in this!) I found that tracking my food made me weigh out my portions and realise just how many calories were in a certain amount. For years I used to fill up a whole empty bowl with coco pops and think that was 40 grams...oh boy 😅

My point is, you’re only cheating yourself if you guesstimate at portion sizes. You’ll only really have full control of your calories if and when you weigh everything out properly⚖️

Also I just want to add that I had a beer on this day of eating too, all within my 1,750 calorie goal! 🍺
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LIVE FOR THE PRESENT 🧘‍♀️
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Yesterday on my Instagram story, I talked briefly about setting weekly goals because we often become so pre-occupied by what we want for ourselves in months to come, we forget about the little wins we should celebrate on a daily basis. 🎉

I, personally, struggle to exercise to my usual intensity since the gyms have been shut which has made me feel lots of inner guilt. Like, hell I’m a PT, if there’s anyone that should be setting the bar for home workouts it should be me 😅

However⚠️ Why should we just focus on the long road ahead when we can focus on the here and now by setting ourselves daily and weekly goals which contribute to what we want to achieve in the future?🙋‍♀️

Setting weekly goals are achievable and provide us with immediate gratification, which in turn, makes us feel really good and keeps up that motivation. Weekly goals can be TINY such as ‘get changed out of PJ’s every day this week’ or ‘drink 2 extra cups of water a day’. These goals are set and achieved by yourself only. Goals that push you that tiny little bit and gives you the little win we all deserve 🎊

Here’s a few ideas of weekly goals you may want to try:
🌟 Increase water intake by _____ ml a day
🌟 Reach _______ k steps every day
🌟 Walk to work rather than drive
🌟 Try 2 new meals this week
🌟 Swap a snack for a piece of fruit
🌟 Try one home workout
🌟 Read for 15 minutes every day
🌟 Take a walking lunch 3 days of the week
🌟 Track calories honestly and reliably
🌟 Eat 5 pieces of fruit/veg a day
🌟 Swap coffee for a glass of water in the morning
🌟 Try a vegetarian dish one day this week
🌟 Give yourself a compliment every day this week

Let me know what kinds of goals you come up with 🎯
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Just 3 of the amazing check-in results I’ve received from my inspirational team this morning!!! 🌟 🤩

They’ve committed themselves and started 2021 with a bang despite Boris’ best efforts to slow them down 💪🏼

There’s still some spaces left to be a part of my Online Coaching team where you could achieve results just like these!!! 👏🏼

New Year, New Goals!

After the whirlwind that we call 2020, I am more than ready to take on some new clients for 2021 who are looking to set up their personal fitness goals and unlock their potential.

My services include Online Coaching as well as 1:1 Personal Training at BXF Gym or an outdoor location of your choice using my very own equipment. When you are a part of the HEC Fitness team, you will have exclusive access to My PT Hub where we have weekly check-ins and discuss your goals.

You will have 24/7 access to advice, information and support. As well as fitness programmes, I will provide you with nutritional advice by tracking your calories and adjusting your diet to help you achieve your goals.

Drop me a message for your free consultation!

Come and join my growing team of inspirational women who are choosing to better themselves this year! I am not just a PT, I am your biggest cheerleader!

Worried about your weight but don’t know where to start? Do you need help looking at your macros and daily calorie intake? 🥘

This week I have started calorie counting and in less than a week I have lost 4 pounds by simply tracking my calories and choosing healthier alternatives. This is not a gimmick or a fad diet, this is a lifestyle choice. ANYBODY can do it if they put their mind to it 🌟

The key to losing weight is being in a calorie deficit. If you need help with your diet and getting into that deficit, drop me a message! January 2021 never looked so good 😍

If you could please spare 2 minutes to read my story and share I would be so grateful. Thank you to anyone who is willing to donate to such an amazing charity ❤️

https://www.justgiving.com/fundraising/hannah-cooke14?utm_source=facebook&utm_medium=fundraising&utm_content=hannah-cooke14&utm_campaign=pfp-share&utm_term=e06f83f945bb4b7baec0995c2080c602&fbclid=IwAR0xmPBG_-uhzfXuX26SMY-ckX_h--jSLZcuFcK4owM30MHZI-zJSrhDTiw

Very exciting tomorrow as I’m hosting my first virtual class with BXF Gym! Saturday 10am on Instagram Live!

Make sure you are following their Instagram page so you get a notification for when the full body workout starts!

If anything, it will be a laugh watching how awkward I am talking to a camera and exercising at the same time 🙃

SATURDAY 10AM - LET’S SWEAT IT 💦