Zoe-Leigh Personal Training and Nutrition

One of the many things we love about avocados is their versatility 💚 Here are some of our favourite ways to incorporate avocados into a gluten-free diet!

Other swaps; you don't need powdered PB tbf it's not that good for you so actually peanut butter (100% and no palm oil, sugars or salt added is actually better for you or having a handful of nuts every day as a snack or in a salad or on top of cereal/porridge.)
Instead of mayo but want something creamy, mix Greek/plain no added sugar yogurt and mix with a dash of apple cider vinegar, or go vegan-vegan salad cream and mayo tastes great with a little less cals, less fat and sugars.
Popcorn is still bad for you (especially microwave popcorn) so make your own veggie chips, you can use sugar snap peas, peas in the pod, parsnips, swede, carrots, beetroot and sweet potato. As well as veggie 'rice' you can also get.veggie pasta. Spinach, pea, chickpea, beetroot pasta and swede or courgette noodles can be bought from any supermarket and are more filling and healthy :)

Sorry not posted for a long while, still have been exercising and keeping busy! Weeks away from giving birth now so cardio has been to a minimum and focused more on light calisthenics and strength training. Today's workout (6kg k-bell) 30secs x2 or 8 x2 reps.
Squat and press
Deadlift and press
Push ups
Side lunge and press
Weighted bridges
Squat and front lift
Tricep pull in lunge (both sides)
Deadlift and alternative row
Alternative k-bell swing
Windmill abs (knees bent for lower ab support)
Lunge and lateral raise (both sides)
One arm k-bell swings
In-out press
Raised lunge (both sides-use a chair or table at least knee-height)
Squat and k-bell swing
Squat and bicep curl
Lunge and squat (weighted)
Straight leg side crunch (each)
Lunge and twist (weighted)
Side lunge and squat (weighted)
Chest press and tricep (on back/floor)
Lunge and bicep curl

Diet diary today;
2 slices of toast with peanut butter
Vegan cream cheese sandwich
Rainbow salad with peanut dressing (can you tell I have a craving for peanuts/peanut butter at the moment lol)
Drinks-coffee with vegan strawberry milk; soya milk and orange juice. Homemade fruit smoothie (banana, strawberries, mixed grapes, apricots, pineapple juice, cherries and mixed spice.)
Snacks- mixed berries

SUMMER OFFER!
Get the children involved now they're off school by having your personal training sessions as usual (children's modifications for their age and ability) same price, just an extra person to join in! :)
*Children 9yrs+ for this offer.
For toddlers and children 8yrs and under, £5 for 30mins of dance party exercise :)
DM to book/ask more. Bookings in Southampton area only. All sessions will be in a public use area.

Inner fitness is exercising our energy on our mental and emotional well-being rather than telling ourselves off over our diet, weight, or not getting enough exercise. Inner fitness includes mindful practices like meditation techniques, a gratitude routine, etc.

1. Give yourself a break.
How often do you berate yourself for perceived failures, like not losing weight? Self-compassion starts with asking yourself–what do I need right now?
2. Be generous.
Generosity benefits our bodies and minds in many ways.
3. Pay attention. Good things do happen especially when we pay attention. “Affect labeling” is a way to identify your feelings by naming them. This can result in calmness in your brain and reduce stress.
4. Find your calm. Does anxiety take over you often? Find out how you can quiet your mind and soothe that anxious feeling. For example, you can consider brushing your teeth or sipping on a morning cup of coffee as mindful moments in your day-to-day activities.
5. Give yourself the best hours of the day. What time of the day do you feel your best? When do you feel most energetic or productive? Give yourself that one to two hours every day.

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What's better than a fruity smoothie to recharge your batteries as the warmer seasons are just around the corner? Try this easy and colorful PKU friendly recipe from , visit her blog and get inspired by her ideas!
https://www.facebook.com/ameliaspkudiary

Beauty starts from the inside. Two gummies a day of our Hair, Skin & Nails can have a huge impact on your beauty regime.

What are everyone's term holiday plans/goals? With the time off I have right now, if I can assist you in achieving any goals I'll be offering PT sessions for £15 an hour taking place in an outdoor area of your choosing (for your comfort too) or via online. Body weight and/or kettlebell workouts available and for an extra £10 get your own personal diet sheet and personalised motivation (whether you like quotes, pics, pics taken of your progress etc that I can do for you) for 10 days! :)