BodyCo

BodyCo -Online Coaching
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Call it an obsession, an addiction, a compulsion…anything you like. Just don’t call those out for trying to improve thei...
11/09/2026

Call it an obsession, an addiction, a compulsion…anything you like.

Just don’t call those out for trying to improve their physical and mental health, especially when you don’t know why they started in the first place.

Exercise is about more than just looking good 💜

10/09/2026

Reasons You Gained Weight Overnight…

Woke up heavier on the scales and freaking out?
Take a breath, it’s normal and it doesn’t mean you’ve gained fat overnight.

Here’s why the number might jump ⬇️

1️⃣ You weighed in at a different time.
Morning vs evening or before vs after food makes a big difference.

2️⃣ You ate more carbs.
Carbs store water so more carbs = more water retained = higher scale weight. Totally normal.

3️⃣ You ate later than usual.
Food takes time to digest, so if dinner was late, that weight is just sitting in your stomach.

4️⃣ You had more salt.
High sodium = water retention. Again, it’s not fat just extra fluid.

5️⃣ You haven’t been to the loo.
Yep, that’ll do it 💩 sometimes, it’s literally just that simple.

6️⃣ You trained hard yesterday.
Exercise = inflammation and stress = more fluid retention while your body recovers.

Bottom line:
Scale weight is not the full story. Don’t panic. Stay consistent. Trust the process 💪

Need support with your nutrition or mindset? Drop me a DM!

Do you start with good intentions until one thing makes you “fall off the wagon” & then you lose motivation altogether? ...
09/09/2026

Do you start with good intentions until one thing makes you “fall off the wagon” & then you lose motivation altogether?

Are you in a perpetual cycle of being “on track” closely followed by “off track”? “On a diet” or “off plan”?

Does the wagon roll so far into the forest sometimes that you can’t see the wood for the trees, & lose all hope of ever achieving any results?

Do you feel like you are in a revolving door where weight-loss is concerned, sometimes no way out or right back where you started?

And maybe you’ve been trying since January, maybe you’ve been trying for years but the goal post never gets any closer, so you gave up altogether.

It’s super frustrating, I know.

But imagine if I told you that in the next 6 months you would never have to “go on” a diet again? That you would see the results you have been trying so hard to achieve for what feels like forever.

Imagine this…

90 days from now you feel stronger, fitter, healthier & able to accomplish anything.

You feel confident in your own skin & wear your clothes with pride because you love what you see in the mirror.

You are automatically choosing habits that not only promote your health but they are giving you the results you so desperately want.

You are no longer chasing diets that don’t serve you & you are setting the best example to your children.

If you were like my client, Caroline, this could be your reality.

Caroline has made some amazing changes to her physique yes but the most important shifts have been the mental ones.

She has completely changed her mindset around diets and fitness.

She has been on holidays feeling absolutely fantastic in a bikini, & no longer dreads changing room mirrors.

All because she reached out to a coach to help her.

And now all of these positive results are hers to keep forever. No more yo-yo diets, no more random workouts.

And there is absolutely no reason you can’t achieve the same.

All you’ve got to do is give me a hey 👋🏻

I’ve got a couple of spaces left to take on some 1-1 remote clients in September. If you’re ready to achieve what you’ve always dreamed just DM me with “Hey” & I’ll be in touch with more info.

MACHINE OF THE WEEK 🏋🏻‍♀️💜💪🏻The thing I love about this job is the people you meet, being a part of their journey and he...
07/09/2026

MACHINE OF THE WEEK 🏋🏻‍♀️💜💪🏻

The thing I love about this job is the people you meet, being a part of their journey and helping them through each phase of their life 🫶🏻

Sinead is no exception, and the moment we had our first session together I knew we were onto something special 🤩

She will light up a room with that amazing, bubbly personality of hers — I don’t think I’ve ever seen so much enthusiasm for exercise, even the movements she hates 😜

Despite a brief hiatus due to surgery, She is now back and ready to smash it and what a great reunion it’s been so far as we slowly chip our way back to full strength and fitness again…to be honest I don’t think it will be long judging by the weights she’s shifting already 😅

Don’t take yourself too seriously.Don’t rob yourself of the peace that comes with self acceptance. Life is short and we ...
04/09/2026

Don’t take yourself too seriously.

Don’t rob yourself of the peace that comes with self acceptance.

Life is short and we deserve to behave silly at times.

Here’s your permission to not take yourself so seriously.

03/09/2026

AI can write you a workout. But can it actually coach you? 👀

AI-generated workouts aren’t necessarily anything new. We’ve had workouts available in magazines, books, websites and apps for years. The difference now is that you can ask ChatGPT to build one specifically for you in seconds.

And honestly? Your ChatGPT workout is a great place to start.

But a workout on a screen can’t replace the expertise, experience, accountability and support of a good coach.

Sometimes, a coach can know what you need from your programme better than you do.

And that comes from watching you move, seeing how you respond to training, understanding your strengths and weaknesses, building a relationship with you and learning what makes you tick.

It’s knowing when to push you, when to pull you back, when to change the plan and when to tell you that what you think you need isn’t actually what you need.

AI can give you a programme.

A coach can help you execute it, adapt it and actually get you where you want to go.

So yes, use ChatGPT. Ask it for a workout. Use it to give you ideas.

But if you want to get from A → B a hell of a lot faster, having someone who knows you in your corner is very hard to replace 💜

Tag your coach below to show how much you appreciate them ⬇️

Are you putting your focus, time, money and energy into the wrong things?Do you feel like you work hard but you are gett...
02/09/2026

Are you putting your focus, time, money and energy into the wrong things?

Do you feel like you work hard but you are getting further away from where you actually want to be?

Do you focus on the process or the outcome?

Sure initially we all start out exercising/dieting because we have a desired outcome…

Fat loss,
muscle gain,
or performance,

BUT is focusing heavily on the outcome alone rather than the process actually hindering your progress?

We place so much value on the way we look as our main goal that we forget its the actual process where the true value is learnt and obtained.

Using fat loss as an example,

If you have been consistently eating well,

moving more and taking care of yourself,

Chances are you are consistently moving toward your desired goal.

It may not be the exact way you visioned it or as quick as you wanted.

BUT by trusting in the process you have actually improved your health by making some consistent, positive habits that will add way more value to your life than possibly the outcome on its own.

Fall in love with the journey and the result will come as a secondary bonus.

Question is, are you ready to start the process? DM me with the word “PROCESS” and let’s kickstart your journey today.

01/09/2026

5 Motivation Hacks To Keep You Consistent 💜💪🏻

1️⃣ Let go of the all or nothing mentality.

Don’t chase perfectionism, instead adopt the something is always better than nothing mentality. Aim to give 80% most of the time instead of failing to hit 100% all of the time.

2️⃣ Set realistic non negotiables.

Choose your focus for the week/month and decide on what you are willing to commit to no matter what. Keep these relatively easy to stick to and make sure that they align with your overall goals.

3️⃣ Seek accountability.

From friends, family, your gym buddies, your coach…run towards these people, not away from them when it comes to keeping yourself on track.

4️⃣ Support your health where possible.

Prioritise protein, eat your fruit and veg, supplement with vitamin D and above all, get enough sleep.

5️⃣ Keep it fun.

Keep it stimulating, keep you guessing, keep you coming back for more. Whatever your plan for diet and exercise, make sure it is something you can adhere to and you enjoy.

“I lost 2.5lbs in my first week!”Leeann is absolutely smashing it at the moment 🤩Like most she wanted to look and feel h...
31/08/2026

“I lost 2.5lbs in my first week!”

Leeann is absolutely smashing it at the moment 🤩

Like most she wanted to look and feel her best, but juggling that time for self care around other priorities can be difficult.

We find that time and make it work though 💪🏻

Since starting, Leeann’s progress has sky rocketed.

Her strength has increased so much; she’s literally setting new PBs on the weights each week.

She’s really dialled in her nutrition and that’s meant measurements are down.

She has even got herself back into running with a definite improvement of her fitness levels 😍

I absolutely love getting to help women like Leeann, keep them accountable to their goals and love watching the progress they make as we push closer to them.

Leeann I’m super excited to see where the rest of the year takes you 👏🏻👏🏻

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J13 Fitness
Swinton
M282RZ

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07736964925

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