Orchard Fitness

Want to get stronger, fitter AND look fab without overtraining or restrictive diets? ๐Ÿ’ƒ DM me!

Operating as usual

20/01/2024

Training for a Marathon but hating the running?

Training for a powerlifting event but not enjoying the lifts?

Might be worth re-evaluating! The event may well be awesome but 90% of your time is spent training so its always better to be doing something you enjoy - its easier to stick to consistently and you have fun!

Sometimes if your sport has lotsa varieties of training its easy to suck up the bits you dont like, but when the majority is things your having to menatly battle through each time its worth re-evaluating so you enjoy the journey too ๐Ÿ™Œ

Photos from Orchard Fitness's post 17/01/2024

When you know how to use them these bits of kits can really enhance your training ๐Ÿ™Œ

My faves:
Belt 2POOD Performance - i REALLY like this one as its great for both heavy lifting and easily being able to loosen during a metcon and leave on to finish the workout without faffing around!

Knee Sleeves: Murgs handsdown! 7mm knee sleeves have made SUCH a difference after i tore my miniscus a couple of yrs ago - having that extra support there works wonders ๐Ÿ™Œ

Gynmastics Grips: Velites Sport hands down the grippiest ive had! Even those awful shiney bars are gripped well!

Straps: Bear Grips ๐Ÿ’โ€โ™€๏ธ

16/01/2024

Strong vs skinny ๐Ÿ’โ€โ™€๏ธ

Always think its hilarious that i got into fitness because i wanted to be smaller. Now all i want is to be super massive and super strong with gigantic quads and shoulders ๐Ÿ’โ€โ™€๏ธ

On the left we have a v under fuelled version of me that struggled massively with her relationship with food and used exercise as a way to burn more kcals. Not healthy and not a fun headspace to be in. I vividly remember thinking i hated my stomach in that pic despite there being nothing wrong with it ๐Ÿ™„ My hair was literally falling out, my skin was awful, had 0 energy and id fu**ed my periods up too ๐Ÿ’โ€โ™€๏ธ

On the right we have a much stronger version of me who has 0 issues demolishing a sweet treat, has a tonne of energy and trains for performance (and to be supermassive one day) instead of always wanting to be smaller. Hair, skin, nails and cycle are all healthy.

If your currently stuck in the left mindset, it takes alot of time to get out of it. You absolutely have to give yourself that time to heal and accept that your body is going to change in the process.

Whats sad is that SO many women have a similar story.

Need help changing your relationship with food and exercise? Drop me a DM, its worth it๐Ÿ™Œ

Photos from Orchard Fitness's post 10/01/2024

Last yr i started (due to injury) to add bike sessions in where i couldnt run. Did i want to? No. Did i initially like it? Also no - mostly because i was bad at it ๐Ÿ˜…

However 8-9months on and im glad i did, my base is strong and its shown with the reintroduction of running, paces are VERY similar to what they previously were ๐Ÿ™Œ

V aware that bike does feel diff to running which is something i had to get used to again but its defo been worth the effort and i now actually enjoy a bike session (most of the time) ๐Ÿ’โ€โ™€๏ธ

Its definitely a good tool to add to the toolbox!

09/01/2024

Client spotlight! ๐Ÿฅณ

This week we have Holly!

Even on days where sheโ€™s not feeling it Holly turns up and gives it her best! Her strength has increased massively, squat technique is on point aaand as she says we have a laugh every session ๐Ÿ™Œ

I will absolutely distract you from gym pain between sets to talk about food - absolute winning tactic, by the time you know it youve finished ya sets ๐Ÿ˜‚

Need help getting started? Drop me a DM ๐Ÿ˜Š
Snap Fitness Southampton Woolston

06/01/2024

To train or not to train.

A highly debated question ๐Ÿ’โ€โ™€๏ธ

*This is my stance on it, everyone is VERY different and so you should do what suits your body best!

Just as everyone is v different as is every month. Which is why i personally would rather take it as it comes and adapt as and IF needed because its not always needed!

Some months are awful right? Like there is 0 way im moving, might throw up kinda months. In which case yes missing your session is probs the best course of action.

Some months are in the middle, like i could move but would rather not. These are the ones where usuaaaally movement helps!! I personally know im stronger at this time so il opt for a heavy sesh over cardio even if that means swapping my week around or missing cardio completely.

AND SOME MONTHS YOU FEEL NOTHING ๐Ÿฅณ Few and far between BUT they happen ๐Ÿ˜‚ These il carry on as normal!

As you can see there are months where its fine and months where its not which is why i prefer a take it as it comes approach but then that is my approach to life in general ๐Ÿ˜…๐Ÿ’โ€โ™€๏ธ Really learning to listen to your body is key!

Thoughts ladies? Do you train, do you not? โฌ‡๏ธ๐Ÿ˜Š

Photos from Orchard Fitness's post 03/01/2024

Before you beat yourself up try checking in with WHY that session sucked because 9/10 its not cus youโ€™re awful at everything ๐Ÿ’โ€โ™€๏ธ

02/01/2024

Tried the New Year health kick last year and got nowhere?

Give yourself a better chance with Online Coaching! ๐Ÿ’ช๐Ÿป

๐Ÿ’ƒ Not sure where to start/what youre doing
๐Ÿ’ƒWant to make a permenant change
๐Ÿ’ƒNeed some accountability to keep yourself in check

This is for you! Whether your brand new to the gym or are a seasoned gym goer, everyone can learn something from a coach ๐Ÿ’โ€โ™€๏ธ

Drop me a DM now with the word โ€˜JANUARYโ€™ and weโ€™ll get planning ๐Ÿ’ช๐Ÿป

30/12/2023

This wierd time intbetween Christmas + New Year is a fab time to look over your 2023 goals - did you hit them? Why not? Are they even what you want anymore?

Alot changes in a year! I know for me that alot of the things i had on my 2023 list i didnt hit - some because of injury, others because i wasnt focused and some just because actually i realised it wasnt what i wanted anyway ๐Ÿ’โ€โ™€๏ธ

When setting ya 2024 goals make sure they excite you!!

Cool you wanna lose X amount of weight - BUT maybe also you want to learn to deadlift?! Or squat 100kg!! Travel to Asia, ride a tuk tuk or do a bungee jump! If you really want it youll go after it, if you dont then at the end of the yr youll either regret it or realise it wasnt what you wanted ๐Ÿ’โ€โ™€๏ธ

Fitness guys - dont just have fitness goals! ๐Ÿ˜… I am SO glad my 2023 list had a wide variety on there because if you get injured you can re-align your focus to other areas of your life, if theyre all fitness related and you literally cant do them its quite demoralising!

So:
๐ŸŽ‰ Have a variety of goals
๐ŸŽ‰ Make sure theyre manageable
๐ŸŽ‰MAKE SURE THEY EXCITE YOU ๐Ÿ˜

29/12/2023

Christmas Training Week โœ…

This week has been all over the place! No usual routine or even usual gym. I missed any open box hours (not a moan - everyone deserves time off ๐Ÿฅฐ) so its been adapting anything thats just โ€˜too muchโ€™ for a commercial gym ๐Ÿ˜…

I missed 1 sesh on Boxing day because i snoozed my alarm haaa but this is fine, have not and will not be attempting to โ€˜make it upโ€™ on another day ๐Ÿ’โ€โ™€๏ธ

Back to some kinda normality next week ๐Ÿ™Œ

Win for the week: Handstand Pressups with no plate have returned ๐Ÿคธโ€โ™€๏ธ

Photos from Orchard Fitness's post 27/12/2023

Wondering how Online Coaching actually works? ๐Ÿ’โ€โ™€๏ธ

Have a scroll through to find out!

I help women of all shapes and sizes gain strength, find enjoyment in training and most importantly re-gain their confidence in themselves ๐Ÿ’ช๐Ÿป

So if you want to:

๐Ÿ’ƒ Say goodbye to fad diets
๐Ÿ’ƒBuild balanced habits that fit with your lifestyle
๐Ÿ’ƒGain your confidence back
๐Ÿ’ƒBuild strength and fitness
๐Ÿ’ƒTake control of how you want to look

Drop me a DM with the word โ€˜NOWโ€™ and weโ€™ll get you on the right track ๐Ÿ˜๐Ÿ™Œ

26/12/2023

๐ŸŽ„Christmas Giveaway!!๐ŸŽ„

If youre looking to get started on your fitness journey myfitnesspal can be a helpful tool to gage how much youre eating and where those kcals are coming from. When everythings laid out in front of you its easy to make small changes that add up ๐Ÿ™Œ

Want a free copy of my guide to get you started?

โค๏ธ Give it a like
๐Ÿ’ƒ Share + Tag me in your story

๐Ÿง‘โ€๐ŸŽ„

25/12/2023

Merry Christmas Guys! ๐Ÿฅณ๐ŸŽ„

23/12/2023

If your planning on tryna fit in your normal training routine over xmas but know youll be tight on time:

Pick the biggest exercises of the session and just do those! These usually are the first few exercises of a programme - before you get to the accesories ๐Ÿ’โ€โ™€๏ธ
Itl mean the compound movements are still being done, you wont lose any progress on them and after xmas can just carry on as you were!

If youve got double days - it might be worth prioritising only one of those sessions so youve got mroe free time with fam! For instance i have a few strength days that also have a cardio session later in the day, id prioritise the cardio based on what im
currently looking to improve more for racing ๐Ÿ’โ€โ™€๏ธ

Switching sessions around so you have a shorter peice on xmas day could also help or simply using the Monday as a rest day.

Theres deff ways to fit it in still if thats what you want! If not just take the day and enjoy ๐Ÿ˜๐Ÿฅณ

Photos from Orchard Fitness's post 20/12/2023

The best way to get to grips with learning something new is usually to have someone who knows more about it to teach you! ๐Ÿ™Œ

Even if you know your stuff having a coach definitely still has benefits - from accountability to just taking out the decision fatigue! Theyre also able to objectively look at your training performance and see where improvements could be made ๐Ÿ’ช๐Ÿป

Drop me a DM with the work โ€˜coachingโ€™ if youre ready to put in the work and make the changes ๐Ÿ’ช๐Ÿป

19/12/2023

๐ŸฅณClient Spotlight ๐Ÿฅณ

The lovely Kay has lost around 7kg!! ๐Ÿ™Œ Strength โฌ†๏ธ Fitness โฌ†๏ธ Confidence โฌ†๏ธ

This is a fab graph to show as it has both decreases and increases in weight. Weightloss is rarely linear, but understanding WHY its changed helps massively - knowledge is your power here!

At the bottom of the graph we can see a sharp increase in weight - Kay had started the process of moving = VERY stressful!
She decided it was better to simply take a break from tracking while she moved to minimize the stress on her. It was the right choice for sure, now shes back and can focus on continuing her fitness journey which as we can see - it starts to drop again ๐Ÿ’โ€โ™€๏ธ

Weight is 100% not everything, its super variable and shouldnt be your main focus but its also important to understand it to an extent - if we understand something we can be in control of it ๐Ÿ™Œ

Looking to start your journey but need guidance? Drop me a DM with the work โ€˜STARTโ€™ ๐Ÿ˜๐Ÿ’ช๐Ÿป

16/12/2023

To clarify im talking about the awful cold/fluโ€™s that are going around at the moment NOT a serious illness!

This one is 100% about listening to your body and knowing your limits.

Sometimes light movement can actually help. Its when we decide to keep the intensity we had when we werent ill that it usually makes the illness worse!

If you think about it, the last thing we want is to be creating small micro tears in our muscles (how muscle builds - gross i know) AND asking our body to both repair these as well as fight whatever bug weve caught. Doesnt work. Takes longer to recover and or makes you feel worse!

I very stupidly could feel i was ill Monday, did my online qualifier - purely as it had a deadline. Had a coffee - here was the mistake because it masked the flu symptoms to an extent AND then decided to do my Z2 run - which really topped it. Made it 4 outta 6km and was so destroyed when i got back that it knocked me out for 3 days straight with a fever temperature that was through the roof.

Listen to your body guys! Even if you start something and decide mid way through youve not got the energy for it - rest and recovery is usually the one ๐Ÿ’โ€โ™€๏ธ

15/12/2023

No training mashup this week because ive been ill and basically trained once ๐Ÿ˜ต

So have a throwback to one of the only races ive done this yr, which i was 100% not ready for ๐Ÿ˜‚ Nxt yrs gonna be bigger (aka my muscles) AND better ๐Ÿ˜๐Ÿ’ช๐Ÿป

Spartan Race Spain

Photos from Orchard Fitness's post 13/12/2023

โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ

09/12/2023

Basically - make sure youre enjoying what you do wether you choose to train over Christmas or not. Wether you choose to endulge more or not.

Either is fine! And either should be guilt free.

Dont let others guilt you out of training if its something you enjoy - on the flip side dont let anyone guilt you into it, your food isnt earnt - if you choose not to train or stick to your usual routine thats also fine ๐Ÿ™Œ

What you choose to do may be completely different to someone else, its 100% worth bearing in mind it can be a hard time of yr for alot of people. Training is an outlet in alot of ways so allow people that even if you dont understand it ๐Ÿ™Œ Same goes the other way - you wanna party all xmas? Absolutely go for it ๐Ÿ’ƒ

I LOVE training and so i will 100% be training throughout the Christmas period! I also love eating and so will also be eating everything i want, there will be alota desert and i cant wait to not feel bad about that at all๐Ÿ˜

BALANCEEEEEEEE ๐Ÿ™Œ

Photos from Orchard Fitness's post 06/12/2023

Choosing the right gym.

Its matters ๐Ÿ’โ€โ™€๏ธ

Youโ€™re always going to train better in a place that you feel comfortable and motivates you!

Il always choose a training facility where i like the vibe - everyones friendly, supportive and i can just do my thing (which includes hanging up ridiculous objects to hang off ๐Ÿ˜…). Basically if im not somewhere i feel comfy trying something new and looking stupid as i get it wrong - its not for me.

Location is 2nd up there! It neeeeeds to be convienient - so on your worst days are you gonna still be able to get there?

Commerical vs Independant is purely personal based on your goals/equipment needs, business and again the kinda vibe your after!

Id personally always rather an independant as youll have alot of like- minded people around you = making friends in the same community/sport as you ๐Ÿฅฐ

100% visit and trial the ones youre interested in ๐Ÿ˜Š

05/12/2023

Client Spotlight ๐Ÿฅณ

This week we have ๐Ÿ’ช๐Ÿป

Supeeeeer proud of all the confidence sheโ€™s gained and seeing her enjoy weight training!! When we first started certain exercises were a no-go purely due to confidence levels in the gym - now we have 0 issues completing these exercises AND starting to up the weights on them which is super exciting ๐Ÿ™Œ๐Ÿ˜

I 100% get that joining the gym can be daunting, but Rebeccaโ€™s now confident enough to come in and do her own sessions throughout the week as well as our pt sessions which is a hugeeee win and ultimately part of the end result we wanted ๐Ÿ™Œ

Heres what she had to say about training:

โ€˜Training with Wendy has given me so much confidence I didn't know I had! Each session is thought out and planned well based on what specific areas you want to improve. For me it was upper body strength the most. Before training I told Wendy I suffered a knee injury several months before hand and strength in this knee wasn't 100%.
Wendy took this on board and incorporated what would be rehab exercises but she made it so it wasn't a chore to complete. Over the last few months I've seen a massive improvement in my knee and my upper body strength.
Wendy has really helped me gain knowledge about the gym and really listens to her clients in what they would like to achieve. Each week has been amazing to see the weights increase as well as my confidence.

I'd recommend anyone to have Wendy as their PT because she does push you but not to a point you wish the session was over but to a point you want to come back to keep improving! Its definitely changed me for the better and I wouldn't feel this good without her help!โ€™

Want to get started in the gym but not sure where to start? Drop me a DM with the word โ€˜confidenceโ€™ ๐Ÿ˜Š๐Ÿ’ƒ

02/12/2023

Tis the season of:

โ€˜Go on have a drinkโ€™
โ€˜Have another mince pieโ€™
โ€˜Why arent you drinking - youre boringโ€™ ๐Ÿ™„

I LOVE Christmas but i cannot stand the pushiness around food and drink this time of yr. This is coming from someone you will find at the buffet counter of any party anyway ๐Ÿ˜…

Most people are just being nice and offering food BUT theres always the few who are way over pushy with it.

The drink one is a particularly big one in my opinion - honestly just ask once here.

Everyone has diff goals and diff ways they spend xmas, if youve offered once and its a no - leave it ๐Ÿ™Œ

My personal strategy is give them 3 chances to ask, all of which il politely decline.

Strike 4 is the boundary which is usually where the โ€˜youre no funโ€™ or โ€˜youre boringโ€™ comes into play ๐Ÿ˜…

Have a gameplan guys and set your boundaries, you do not have to succumb to peer pressure if you dont want to eat or drink something no matter what the reason.
๐Ÿ’โ€โ™€๏ธ๐ŸŽ„

Whats your gameplan? โฌ‡๏ธ

Photos from Orchard Fitness's post 29/11/2023

Dont wait!! ๐Ÿ™Œ

28/11/2023

Client spotlight ๐Ÿฅณ This week we have Abigail!

When i asked Abigail for a pic, this is what she sent - BACK GAINS ๐Ÿ™Œ๐Ÿ’ช๐Ÿป

I LOVE that its never been about the classic before + after pics with Abigail, shes had SUCH a balanced approach from the v start of training and its super refreshing! Its not been about making her smaller its been about gaining strength, confidence and enjoying moving ๐Ÿ™Œ

Her body composition has 100% changed through her training and nutrition but we both would prefer to highlight the positive mental aspect of training with bdoycomp as a by-product๐Ÿ˜Š

Hereโ€™s what Abigail has to say about training ๐Ÿฅฐโฌ‡๏ธ

โ€˜As someone with a stressful job geared around one week of the year, training consistently with Wendy has been a god send for my mental and physical health. When life gets more stressful, having Wendy program my sessions has kept me on track and motivated to keep up my training and see results!โ€™

Need someone to keep you on track and motivated? DM me the word โ€˜GAINZโ€™ ๐Ÿ’ช๐Ÿป

25/11/2023

We cry ๐Ÿ˜‚

AND THEN:

We evaluate (rationally) why it went badly! Did we get enough sleep? Are we ill? How has nutrition been? Did we have a tough session the day before? Has work been cray cray? Has intensity been too high this week?

Once your over the initial โ€˜omg i suckโ€™ phase sit down and think about why it didnt go well, 9/10 its not because you suck its just a different factor hasnt been on point!

Once weve done that, we get up and go again ๐Ÿ’ช๐Ÿป

Need help balancing life and fitness so more of your sessions are quality sessions? Drop me a DM - Online Coaching Spots open ๐Ÿฅณ

23/11/2023

I hear this alot - โ€˜running will be cheaper than joining the gymโ€™ aaaaand coming from someone who does both it usually is not - hear me outโ€ฆ

If you wanna be well equipped its spennyyyy.

If theres one thing you wanna get right its trainers! Ive seen so many people just start in their 10yr old pair and it hurts my soul (whilst i totally get why youd do that - dont wanna spend money til you know you enjoy it right?!) ๐Ÿ™ˆ
Get your gait analysed at a running shop and get a pair suited to you! Youll avoid (to an extent) injury in the long run. are fab ๐Ÿ˜
Running puts at least 3-4 times the force through your feet than if you were walking - thats aloooot of impact and anything thats not aligned well at the feet only causes issues further up the bod.

A good bra. B***s going up and down - ouchies enough said ๐Ÿ˜… Shock Absorbers are some of the best ive seen if youve got big b***s (not an issue i have but ๐Ÿ’โ€โ™€๏ธ)

Layers! Winter running is horrific if you havent layered up in wicking material.

Gloves - a good pair. Alot of the cheaper โ€˜runningโ€™ ones are awful. Im literally always cold and these ones are so thin you may as well not wear them ๐Ÿ˜… The mitten versions are amaze ๐Ÿ˜

Then add in the fact that when you fall in love with it youll forever wanna try new trainers and enter races and voila bye bye Money ๐Ÿ˜‚

Photos from Orchard Fitness's post 21/11/2023

Client spotlight ๐Ÿฅณ

SUPER proud of this lovely lady who wishes to remain annoymous.

100% knew weโ€™d work well together from the consultation where her views on exercise were from a functional perspective - to get stronger, fitter and move well post-partum WITHOUT an emphasis on weightloss which is 100% how that journey should be ๐Ÿ™Œ

Heres what she had to say about these pics as she says it best herself:

โ€˜Surprised what a difference there is when, aesthetics/shape hasnโ€™t been my focus. ๐Ÿ’ช๐Ÿ’ช Iโ€™ve been reflecting on the year and how Iโ€™ve basically been gradually shaping my life around fitness - from getting work with regular hours, including my partner in the mix so we can swap childcare and prioritise it and even finding ways to work out with the little one in tow. ๐Ÿ™ and thatโ€™s whatโ€™s ultimately made the difference - there wasnโ€™t space in my life for it, so I made that space!! And youโ€™ve massively helped with that - Iโ€™ve been able to see the things I need, and can, change to make it happenโ€™

Excited to see where this next chapter goes ๐Ÿ’ช๐Ÿป

I have a couple of Online Client spots now open so if youโ€™re of a similar mindset drop me a DM with the word โ€˜balanceโ€™ ๐Ÿ’ช๐Ÿป

20/11/2023

Swinging back into training ๐Ÿฅณ

First sesh back today and we took it chill (v un-me ๐Ÿ˜…).

3 weeks off training + being fed 6 times a day on hol so deff gonna take a week to get back into things.

Surprisingly only a +0.35kg difference post cruise, BUT body comp has deff changed! Honestly not massively bothered, my 1 thing was being able to do a pull up still and i can so offseason training lets goooooo ๐Ÿฅณ

22/07/2023

Looking to improve your fitness, have fun and learn some new skills?

Got a couple of free Online and In Person Coaching Spots open now so drop me a DM ๐Ÿ’ช๐Ÿป


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Welcome!

Fitness journeys can be challenging no matter what the goal, add in the fact that you follow a vegan diet and boom your options on trainers with the same beliefs as you can then be very limited!

The good news is you've come across the right page if you're looking for a vegan trainer/nutrition coach! Whatever your goals I'm sure I can design a flexible online training programme suited to your lifestyle.

Transitioning to a vegan diet can be a minefield, it's really easy to just replace foods with identical vegan options. A lot of these foods are heavily processed and whilst it's fab there are now way more choices theyโ€™re not always the healthiest and dont give the body the nutrients it needs to thrive! Through online nutrition coaching and training we can create a healthy lifestyle for you.

So if you want to become a plant based goddess just fill out the online application below and weโ€™l have a chat about what online package would suit you best! :D

Videos (show all)

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https://orchard-fitness.co.uk/

Address


Southampton

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