Surrey Mobile Personal Trainers

*IMPORTANT* Message for Women over thirty!
(And NO it's not Grapefruit!)

To be very clear there is a difference between simply exercising, like going for a walk or doing some yoga, and strength training.
What I am referring to in this video is specifically resistance training and that is extremely important. Walking, yoga, stretch, mobility work are all great but it does not put enough tension on your muscles and your bones, which will not help you to build lean muscle mass, which is what is so important. That's the point I'm making in this video

So ladies please go lift some heavy stuff 🏋️‍♀️

🍚✨ Leftover rice? DON’T throw it away!
Turn it into these crispy little rice balls 😍

I had leftover rice with egg, peas & turkey mince, so instead of eating the same meal again… I rolled it into little balls, popped them in the air fryer for 5 minutes and BOOM 🤌🏼

🔥 Crispy outside
🥚 Protein-packed
⚡️ Super quick
♻️ Perfect for using up leftovers

(Total for 6 rice balls: ~295 calories
➡️ About 50 calories per rice ball)

🚶‍♀️✨ WHO’S HITTING 10K TODAY?!

Come on team, let’s get those steps in! 💪🏼 Whether it’s a lunchtime stroll, walking the long way round, dancing around the kitchen 😂 or getting out for a proper walk - it all counts!

10K steps = a little win for your body, your mood AND your daily challenge 🥰👏🏼

POV: You said you had “no time” to make breakfast… 👀

5 MINUTES. ⏱️
High-protein, actually delicious & zero sad desk breakfast vibes 😮‍💨🔥

🥙 Wholemeal pita
🥑 Smashed avo
🍳 1 egg
🦃 Turkey breast
🧀 Feta
🌶️ Chilli flakes

Quick. Easy. Filling. DELICIOUS. 🤌🏼

Save this for your next “I’ve got nothing in the house” morning 👏🏼

🍞🍓 Not all carbs are created equal.

Grain carbs and fruit carbs can both contain carbohydrates… but that doesn’t mean your body, your appetite, or your overall diet experiences them in exactly the same way.

In this video, I break down the difference between the two - and why simply looking at the number of carbs on the label doesn’t tell the whole story.

If you’ve ever wondered “Are fruit carbs really the same as carbs from bread, pasta, or grains?” - this one’s for you. 👀

✨ DID YOU KNOW? 👀

You can make a quick, balanced & energy-filled lunch with just a few simple ingredients! 🙌🏼

🌱 Chickpea patty , pop it in the air fryer
🐟 Tuna + 🥚 egg + 🌿 pesto + 🤍 mayo , mix together
🍞 Add it all onto some wholegrain toast

Simple. Protein-packed. Delicious. 💪🏼

🥩 Steak lovers, save this one!

You DON’T need to cut steak out to lose body fat 👏🏼

It’s all about choosing the right cuts, portions and fitting them into your overall calories.

🥇 Fillet
🥈 Rump
🥉 Sirloin
4️⃣ Topside
5️⃣ Ribeye

Fat loss doesn’t have to be boring! 💪🏼

(Excuse the air-fryer) 😂

When you sign up to train with us, you’re getting so much more than just sessions with a PT 💪🏼

You’ll also get access to your own personalised app, with workouts and nutrition guidance tailored specifically to your goals 📲🥗

Everything you need to stay on track, whether you’re training with us or on your own.

Ready to take your training to the next level? DM us to get started! 💪🏼

10 foods to support women’s hormone health 🌸✨

Your hormones need the right nutrients to do their job - and these foods are packed with them:

🥑 Avocado - healthy fats, fibre & magnesium
🥩 Beef - protein, iron & zinc
🍠 Sweet potato - complex carbs & beta-carotene
🫐 Mixed berries - antioxidants, vitamin C & fibre
🎃 Pumpkin seeds - magnesium, zinc & healthy fats
🫒 Olive oil - healthy fats & polyphenols
🥚 Eggs - protein, choline & B vitamins
🥦 Broccoli - fibre & compounds that support oestrogen metabolism
🐟 Salmon - omega-3s, vitamin D & protein
🍫 Dark chocolate - magnesium & beneficial polyphenols

Save this for your next food shop 🛒✨