20/09/2022
‘I just want to be able to get results without it taking over my entire life’….
When I had my initial consultation with Meg, something she said just stuck with me.
‘The only way I know to get results is just to massively cut everything out and over restrict’.
Sound familiar?
Like Meg used to be, maybe you’re someone who could crash diet to a result BUT couldn’t sustain the result for longer than a few weeks?
Maybe you’re terrified of social occasions?
Have no clue how to manage life whilst getting to where you need to be?
Smashing cardio life thinking thats the way to get results?
I hear you.
Megan was the same,
Not anymore ☺️
My goal with any client is to streamline the process and equally get them to a condition that they can SUSTAIN.
I make it as foolproof as physically possible whilst allowing for flexibility along the way.
We set a plan in place for her to follow that complimented her lifestyle.
Being a teacher, we needed to ensure she wasn’t too overwhelmed with work load that it started to affect her work life.
She resistance trains 3 x per week > which is something she never prioritised previously, now she’s really understanding the importance of training hard and getting strong to achieve the ‘toned’ look she’s always wanted.
We set her specific calorie and protein targets and taught her how to enjoy foods she loves whilst reaching her goal.
We are now under 3 months until her wedding day, and I am BUZZING to see the final product.
If you’re sick of crash dieting want to actually be able to SUSTAIN your results, complete the application form BELOW 👇 and let’s get to work.
https://www.bespokecoaching.co.uk/application
20/09/2022
ALDI on the go meal ideas 🤩
HIT SAVE!
‘I don’t have time to prep my meals’
No problem…
Some macro friendly Grab & Go meals from Aldi for you… High protein & around all around/below 500kcal per serving!
AND super tasty too!
Supermarkets are making it even more convenient these days to make better choices,
The choices are there, we just have to make them 🤩
06/09/2022
‘The last 12 months have been life changing’…
Like any client that starts with me, on our first call we established clear goals:
Goal number 1- She wanted to lose the body fat and feel amazing again.
Goal number 2- She wanted to keep the weight off, in a sustainable way, whilst keeping her social life because this is something she highly valued.
The second goal, is something she often struggled with, coming from a YOYO dieting background.
BUT, not anymore!
BOTH goals we set, have been SMASHED and we have been maintaining this end point for the past 3-4 months as we hit our target a lot earlier than expected due to Leah’s hard work!
Getting a client a client to a better place both from a physical and mental standpoint is everything that underpins my coaching philosophy and Leah is a prime example of being consistent, being patient and trusting the process.
Leah is now absolutely THRIVING,
Confidence in herself is through the roof ✅
Multiple dress sizes down ✅
Body composition massively improved ✅
Confidence in the gym ✅
Education on training ✅
She’s invested so much time utilising my education hub (which all clients have access too), communicating her struggles via her weekly check ins with me, and has truly proven to herself what she is capable of when committing to her diet and training consistently.
We have worked so hard behind the scenes focussing on her routine, time management, stress management and recovery which all needed to be optimal in the lead up to her big day!
The real goal for any client isn’t just getting to their fat loss goal, its actually being able to MAINTAIN their results AND THEN build on their results long term.
Thats where most people go wrong, but not Leah.
Plans are in place post wedding & honeymoon to transition Leah into the next phase of her journey.
If you want to drop the unwanted body fat and get your body into the best place its ever been and actually be able to MAINTAIN your results for good? Then, DM with the word THRIVE.
30/08/2022
Bursting with pride…
When Annabel first started with me back in October, she had a burning desire to change.
She was unhappy, she was lacking confidence and she just wanted to improve her life in all areas.
She came with limited knowledge in the gym, a background of classes and wasn’t able to achieve any level of consistency.
When a client comes onboard with us, everything is simplified.
You are provided with the exact framework to take you to where you want to be in the most simplistic way, to reduce any overwhelm.
Annabel has now been working with me for 9 months and has completely transformed her physique and mindset.
Completely unrecognisable to where she was when she first started working with me.
We are now 25kg down 🔥
Like anything in life, you truly get out what you put in and let me tell you…a lot of blood, sweat and tears have gone into this transformation.
Its been an absolute pleasure to take you through this phase of your journey and I’m beyond excited to take you into the next and watch you absolutely thrive.
Incredible work, Annabel.
Stay tuned on this ones journey because trust me…you wont recognise her next year 😎🔥
If you’re ready to transform your results, complete the application form in my BIO.
🌐www.bespokecoaching.co.uk
📧 [email protected]
28/10/2021
Do you actually want it?
Here is my client Gemma, showing us exactly how its done…just under 2 stone down, and training like a BOSS!
Im not going to lie to you, fat loss takes time.
It takes hard work.
Of course, the need to change months/years of habits and create new ones that will align with your goal.
Its going to be hard.
But guess what?
Nobody is going to do it for you.
Which is s**t, I know.
But, you have to take care of yourself.
Get outside, exercise, fuel your body well, eat some veggies, say no if you want to and stop with the negative self talk.
Do you want a better life? Parent your damn self.
As adults, we have a choice.
Im not saying its going to be easy, but I promise you…the satisfaction of reaching your goal and the benefits you will get from showing yourself you are capable of anything you put your mind to will be life changing.
Do you want to make a change? Drop us a DM or apply for coaching by filling out the application form in my BIO.
🌐www.bespokecoaching.co.uk
📧 [email protected]
28/10/2021
How incredible does our lovely client Louise look?
18 pounds down and I am so proud of her!
In Louise’s consultation I remember her saying to me how previously she has taken very extreme measures to lose body fat and its never been sustainable for her so she wanted to learn how to 1. feel amazing and 2. Be able to sustain it.
My goal was to get Louise understanding energy balance and how she didn’t need to take extreme measures to make the progress she wanted.
I wanted her to get focussed on her performance in the gym too. Not just on ‘how many calories she is burning’ which is so common amongst so many women that come to me.
And let me tell you…Louise is STRONG 😎 she is the leg press queen!
This is just part way through her journey, however I just wanted to share that in pursuit of making changes to your physique, you really do not have to take extreme measures to get there.
A good structured training programme, education around nutrition and how we need to create a deficit, some awesome accountability and you’re onto a winner!
26/10/2021
𝗪𝗵𝗮𝘁’𝘀 𝘆𝗼𝘂𝗿 𝗲𝘅𝗰𝘂𝘀𝗲 𝗻𝗼𝘁 𝘁𝗼 𝗴𝗲𝘁 𝘀𝘁𝗮𝗿𝘁𝗲𝗱?🚀
Colin has suffered with back pain for several years. For the past 18 months he has seen his wife, Liz transform her physique working with us, so Colin wanted to join in too🚀
At first he was incredibly reluctant to perform any kind of exercise, initially we started with mobility and stability work focusing lots on glutes and core. Over time, we slowly introduced resistance training into his programme and got his nutrition on point 🥦
𝟴 𝘄𝗲𝗲𝗸𝘀 - 𝗢𝘃𝗲𝗿 𝟴𝗸𝗴 𝗗𝗼𝘄𝗻, with much improved posture and he’s feeling great!!🙌🏼
Now we are moving through the next phase of building before we drop the hammer in Jan and begin the wedding prep🔨
Are you ready to make a change??
Click the link in the bio to complete the application form or drop us a DM ‘COACHING’ for some more info📥
08/10/2021
The most beautiful bride you have ever seen…
Fliss is one of my best friends and came to me wanting to feel amazing ahead of her special day.
It was a full bridal squad prep for Fliss’s wedding, including myself, and and we absolutely loved it.
She wasn’t in a bad position at all at the start, lets be honest. However, she wanted something to focus on ahead the build up to her wedding and wanted to feel amazing on her big day.
We added some good structure to her training and nutrition, coupled with some accountability she absolutely nailed her wedding prep.
4kg (9lbs) down and 6.5 inches down overall.
Fliss, you looked absolutely stunning and I am so proud of your hard work over the 12 weeks 🤍✨
Fliss’s journey gets me so excited for a busy few months of hard graft working with other glamorous brides to be ( ) 😍🔥
If you want our help and want to work with us on a 1-1 basis, drop us a DM or apply for coaching by filling out the form in our BIO.
🌐www.bespokecoaching.co.uk
📧 [email protected]
08/10/2021
‘I want to tone up’
My lovely client Jordan has smashed the last 10 weeks.
As with any client that starts we discover where Jordan wanted to get to, the time frame she had in mind and considered her current position and what we needed to do to get to her goal.
As soon as I spoke to Jordan I loved how she was so forward thinking. I think far too often, clients come with huge expectations and don’t realise the amount of time (or work for that matter) necessary to achieve the dream physique they want.
Jordan understood that it takes time and isn’t afraid of hard work.
We established the best route to go down initially, from what she wanted to achieve, was to bring body fat down as much as we could before we started to reverse diet and start to add some muscle to her tiny frame.
Over the past 10 weeks we haven’t done anything drastic. We have simply added a structured training programme, whereby Jordan has been focussing on getting stronger across her lifts and a few expenditure targets including steps and minimal post workout cardio.
Jordan has followed a flexible dieting approach with her nutrition so she had the flexibility to enjoy foods she loved during her cut.
We are now 3.1kg down (7lbs) and a whole lot leaner, in the perfect position to start working on adding some muscle.
Jordan, you’ve been an absolute pleasure to work with! Here’s to the next phase 😍🔥
If you want our help and want to work with us on a 1-1 basis, drop us a DM or apply for coaching by filling out the form in our BIO.
🌐www.bespokecoaching.co.uk
📧 [email protected]
08/10/2021
Incredible progress!
Just over a year between these photos.
On the left Chloe started her journey in July 2020 with the initial goal of fat loss.
I’ll be honest, she wasn’t a big fan of training and she was pretty new to the gym. She didn’t really have much knowledge around nutrition - I remember when she only realised she was deep fat frying her chips and not tracking the oil until a good 10 weeks into her first cut 😂
After she smashed her initial fat loss phase, Chloe really started to love the gym. She started getting more and more into her training and wanted to really focus on growing some muscle and make some changes to her physique.
We reversed her out of her diet and went into a good 6 month building phase. THIS GIRL CAN EAT and her mindset around gaining some weight was absolutely amazing!
A few weeks ago she said she wanted to trim down a bit ahead of her brothers wedding so we did exactly that. We didn’t diet for any longer than 6 weeks. The second image, is her after her second cut with me in Sept 2021.
Now we are pushing food again to make some more improvements to that incredible physique she has already.
The big take away message- making changes to your physique takes time. Everyone wants the reward but not everyone is willing to put the work in.
Be consistent, be willing to learn and I can promise you the results will follow.
Chloe - I am so proud of you. Heres to another year of coaching and I cannnnnot wait to see what next years look is like 🥵
Are you serious about making a change? Drop me a DM or apply for coaching by filling out the application form in my BIO.
🌐www.bespokecoaching.co.uk
📧 [email protected]
24/09/2021
“I’ve learned Consistency is Key”🔑
We have been working with Anja for over 12 months now and just look at that progress!!
Anja joined the Team unhappy with where she was at and ready to make a change… Having a busy office based work schedule hasn’t stood in the way of progress thanks to CONSISTENCY and COMMITMENT week in week out when it comes to nutrition and training 🚀
Throughout this transformation Anja has still been able to go enjoy meals out (lots🤣) and hasn’t had to miss any social events by being smarter with food choices and following our advice on how to best manage these events🍻
Not only has Anja made some fantastic progress and looking incredible but strength levels are increasing week on week and most importantly she’s feeling good🙌🏼
Remember results don’t come over night but if you stay consistent and tick those boxes each week you WILL get to where you want to be!
Time to smash the next 12 months👀👊🏼
If you are unhappy with where you are at the minute and lacking the consistency needed to achieve your goals. Drop us a DM and we can chat about the best way to get you to where you want to be or book a free consultation call📥
23/09/2021
‘I just want to tone up and lose a bit of fat’.
Done ✅
12lbs down and whole lot of confidence later.
Helping and empowering women to feel more body confident is something that is quite evident amongst my ladies.
Its mad how you can speak to a women on an initial consultation call, then a few months down the line its like they’re a completely different person with a new lease of life.
Being confident in your own skin and who you are will benefit you in more ways than you can imagine.
Confidence and the numerous other benefits you can achieve from starting your fitness journey can be transferable to so many other aspects of your life.
If you dont already put yourself first or feel confident in your skin, then you need to make a change.
I know it can be super tough to ask for help for help, however I can assure you that many of the ladies wins that I share weekly and many of the ladies transformations that I share were in the exact same start position of you.
The only difference is that they took the plunge to make a change.
If you want to feel body confident and get into the best shape of your life, drop me a DM or apply for coaching by filling out the application form in my BIO.
🌐www.bespokecoaching.co.uk
📧 [email protected]
28/10/2021
26/10/2021
08/10/2021
08/10/2021
08/10/2021
24/09/2021
23/09/2021