I am an online coach, dedicated to empowering women and men and introducing them to weight lifting a Want to achieve the fitness results you have always wanted?
With lots of successful stories from a range of clients, I can help you reach your desired goals. Whether that is muscle gain, weight loss, nutrition for weight management or a specific event you need to train for. I am dedicated fully to my clients needs and will do my up-most to help them meet their goals.
29/11/2023
🍑 Glutes & Hamstring Session 🍑
Had a banging glutes & hammies session earlier, here’s what I did;
- 3 x 5 Heavy Sumo Deadlifts
- 3 x 5 Paused Sumo Deadlifts
- 3 x 10 e/s B Stance RDL
- 3 x 10 Good Mornings
- 3 x 8 e/s Reverse Lunges
Also petition for the big mirror to return at 👀😅🫶🏻
•
•
•
•
•
24/11/2023
Friday mantra ✨
•
•
•
•
•
12/11/2023
cardio & barely eating…
vs.
weights, running and FUELLING myself 🏋️♀️
& importantly, 10 years between these photos.
this s**t takes TIME, and also finding something you love and making sure you feed yourself well enough to fuel whatever activity it is that sets your soul on fire 🔥
•
•
•
•
•
24/10/2023
🌼 Do whatever makes you happy 🌼
•
•
•
•
•
01/10/2023
‘LOVING YOURSELF’ 🫶🏻
In the depth of my eating disorder, I couldn’t even imagine feeling neutral towards my body, and the idea of loving it made me feel sick.
It’s such a huge step for someone struggling with body image to decide to love themselves, which is why we start with body neutrality. For example feeling grateful that your body just keeps ticking along no matter what, that you don’t have a strong opinion on it either way, you don’t use language such as ‘you hate yourself or your body’.
Sometimes this can be a more manageable step for people before declaring that they ‘love themself’.
Self hate ➡️ Body neutrality ➡️ Self love.
It’s a long journey but hating yourself will never get you anywhere ✨
•
•
•
•
•
28/09/2023
How often do we berate ourselves when it comes to exercise?
I’m too slow, I’m not strong enough, I’m too embarrassed to do this, people will laugh at me…
Every time you’re unkind to yourself, you’re getting in your own way when it comes to reaching your fitness goals.
Flip the narrative and start changing the language around how you speak to yourself and you’ll change the way you approach your goals. For example;
- I’m getting stronger
- I’m progressing at my own pace
- Everyone is focussed on themselves, not me
Don’t be unkind to yourself 🧡
•
•
•
•
•
27/08/2023
Inspired by a conversation I had with a client this weekend…
You can do your steps, your workouts, eat high protein meals, get lots of sleep and drink 2 litres of water a day..
But if you’re…
🍕 Not eating the pizza
👯♀️ Skipping time with friends
🍷 Worried about the occasional drink
🏃🏼♀️ ‘Burning off’ extra calories
🤐 Restricting calories as a result of having fun…
Then what’s the point? Your training, movement, and day to day habits should be complimenting your life and making it a better, happier experience… not reducing it down to chicken and veg, steps and a gym session ✨
•
•
•
•
•
12/08/2023
✨a Saturday reminder ✨
•
•
•
•
•
11/08/2023
10,000 steps - not needed?! 🤔🚶🏼♀️
We’ve known for a long time that the number of 10,000 for steps was purely chosen for its purpose of being a good marketing campaign for the Japanese olympics in 1964. With no real evidence or science to support it other than it sounded good…
This is why there has to be more nuance around how many steps someone does per day.
So how do we interpret this information moving forward?
If you’re looking to get more active, perhaps one of your goals is to lose weight or just increase your activity levels for a number of reasons, then aim to just do MORE than what you’re currently doing.
Currently averaging 3000 steps a day? Aim for 5000.
If you’re super active anyway, reducing to 10,000 steps is likely to have negative impacts on your health as it’ll be a reduction in activity. So in that case, continue with your daily activity level or aim to have a slight increase.
Focus on factoring in strength training, an increase in protein and vegetables and prioritising sleep… because you probably have your activity levels nailed.
In short, this is nothing new… aim to increase your activity levels and stop aiming for 10,000 steps if this is totally unattainable for you 👣
•
•
•
•
•
30/07/2023
Running, a short story 🏃🏼♀️
Before: I can’t be arsed to go.
First half: I feel like I’m floating on air, I might run the furthest I’ve ever ran today.
Second half: F*ck that, turning back and going home.
After: Best feeling in the world, runners high is real.
Repeat forever 😅
•
•
•
•
•
16/07/2023
7 years between these two photos…
👏🏼 growing muscle takes AGES 👏🏼
although..
food 🥪
rest 💤
& training heavy enough to build muscle helps 🏋️♀️
•
•
•
•
•
30/06/2023
🧡 small progress is still progress 🧡
- adding an extra 2.5kg to your PB
- running an extra 0.1 of a mile
- gymming for a bonus 5 minutes
- stretching for longer
All these little wins add up, and every single time you improve, no matter how small, is still progress. Celebrate your wins, big and small 👏🏼
•
•
•
•
•