FT Personal Training

Your breakfast choices will impact the rest of your day. Choose a savoury breakfast with plenty of proteins & good fats to stabilise blood sugar & keep you satiated for hours🥩🥓🍳

Eat a refined, processed sugary breakfast and this will lead to brain fog, energy dips and food cravings🤯😖

Your evening meal & when you eat it will impact your sleep and how you feel upon waking.
Choose a big sugary meal before bed and you will be on a sugar rollercoaster all night. Eat too close to bedtime and your body will be digesting food for most of the night & keep you out the deeper stages of sleep. When you wake you may feel like 💩💀

Your daily food choices (80% of the time) will impact your daily cravings & taste preferences. Eat crap- crave crap.
Eat good, fresh, whole foods- crave those type of foods daily.

It’s all about choices!👍🏽
You have to break the cycle. Im not saying it is easy but it is worth it & it gets easier.

Dont Let Junk Food Own You👊🏼

1 body, 1 life 🌏💫

Breakfast should be like any other meal of the day🍳🥓🥑
The idea of eating sugary, sh*tty cereals, toast & pancakes to start EVERY day is MADNESS (obviously there are days of treats/holidays/celebrations where it will be a one off!). If I ate like this daily- I would crave more sweet stuff within the hour & have low energy/sugar crashes🫣🤯

A significant change when you improve your diet is improved feelings of well-being, more energy, better sleep & the ability to think more clearly (less brain fog!!) ⚡️

I generally eat eggs, smoked salmon, chicken or a protein shake for breakfast (the same for Leo but he will have fruit too!).

Top Tip✅
Eat a PROTEIN breakfast (in fact-base all your meals around protein!) if you want
- stable mood/enegy levels
- to satisfy hunger
- to keep cravings at bay
- if weight loss is your goal✌🏼

Food is food! You do not need the emotional, addictive sugar fix to kickstart your day‼️
Once you realise this, you will start to FEEL and SEE the changes🌟

Eating more protein will-

Balance your hormones
Increase your energy
Balance blood sugar levels
Balances your stress response
Improve brain function
Improve your mood
Improve body composition

If you are eating less than 100g protein, you are not eating enough protein. For muscle synthesis you need to eat at least 30g protein per meal.

If you are eating PLANT based protein- you probably arent getting enough protein! Amino acids from animal proteins are more readily available to use in the body and help meet the requirements of the full range of amino acids/protein.

If you are SEDENTARY- you probably arent getting enough protein. When you exercise you stimulate protein synthesis, if you arent moving you arent stimulating your muscles!

Many of us, especially women under-eat on protein, doing a disservice to our health☹️🆘
Many of my clients (esp women) have seen vast improvements in their mood, energy & body fat when they have increased protein in their diet. It really is that simple💪🏼
Lack of protein leads to more snacking/grazing on sh*tty processed carbs & increases your hunger pangs & cravings👎🏽

You Invest Your Money In Your Future🌏✨

Sooooo… you should really be investing in your body for the future?

There is NO AMOUNT of money that can buy back your health!! 💪🏼💥

Take care of your body now and invest in your future self❤️😍

2023… the year about you…??? 🥰💫

Brain Benefits of Exercise💪🏼🧠

The hippocampus(involved in memory/learning) grows in size with regular exercise💫
Endorphins are released- alleviating pain!😅
Serotonin is released- improving mood☺️🙌🏼
Blood flow is increased to the brain delivering oxygen and nutrients💥
Norepinephrine is released - which improves attention, motivation & perception🤓
Brain cells grow, mental clarity is improved and mood is regulated⚡️
Dopamine is released- boosting focus & motivation 💪🏼🙏

So many reasons to exercise… and not just for aesthetics…
Your mind is EVERYTHING!
Keep it fit and healthy too … 💚🤍

Happy Humpday Guys🤘🏼

***y

Simple Chocolate Avocado Mousse🥑

Quick, tasty and full of super nutrients!

2 ripe avocadoes
1 tsp vanilla
50g cacao powder
3 tbsp of manuka honey

Blitz the lot into a food processor so its smooth. Taste and add more sweetness or chocolate, then put into individual ramekins & leave in fridge for an hour to cool.
Top with fruit, nuts or anything you fancy💟

Super delicious- Leo scoffed the lot too!! 🍫🥑🤣

Who loves avocado?!?! 🫵🏻

Stop Drifting ☁️
Sprint To The Finish⚡️

If your well-being and health matter to you, be your own HERO while you still can…. 💪🏼💥💚

It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It is NECESSARY!✅💯

Hump Day Vibes 💁🏼‍♀️

Life is like junk food- it looks SUPER AMAZING in the adverts, but when we actually eat/drink it, its never as good as we IMAGINED or it can make us feel like sh*t😵‍💫💩
Perception is everything✨

If you envy someones life; here on instagram or in REAL life, just remember those junk food adverts!!

It Always Looks Better Than It Is!🙏

Comparison is the THIEF of joy and happiness, remember that.
Just do you, focus on you, be the BEST VERSION of you, nobody else!⭐️

You are amazing… ❤️

The size of your dress doesnt define you👚
The number on the scales doesnt define you⏲
Your past doesnt define you💫
Peoples expectations of you do not define you👀
All those opinions DO NOT define you🗣🤫

You are completely unique and you are not for everyone… and that IS OK!🤩
Perfection is subjective and based on perception.

Never stop appreciating your own amazing beauty and who you are. Wear your imperfections with pride because they make you UNIQUE🌟

After all- its better to be hated for being yourself than to be loved for who you aren’t! You shouldn’t have to hide who you really are from the world because the RIGHT people will ACCEPT you 💖
Everything you have been through in your life has led you to this VERY moment. Everybody has a story that shapes you to be someone different than others… and that IS ALSO OK!✌🏼

Have a beautiful Wednesday ⚡️

Frozen berries, yoghurt brekky/dessert idea💜

Perfect for the hot weather, or sometimes when I cant be bothered to cook at night if home late from work!
Full of vitamins, antioxidants & protein from the yoghurt & collagen powder🙌🏼
You will need-
- Greek yoghurt (i like )
- Frozen mixed berries
- Collagen powder (i use )
- Nuts/seeds/coconut
- Cinammon(optional)

Use your favourite greek yoghurt and layer the yoghurt then frozen berries & collagen powder in your bowl.
You can also add any nuts/seeds that you like, or shredded coconut works well. I also like a sprinkle of cinnamon!

Wait 5 mins and let the berries soften slightly and swirl it all through. Eat immediately! 🥄
The frozen berries make it super cool and a bit like ice cream😋😏
Totally refreshing on hot evenings 🍧

Give it a whirl🍇🍓🫐

Baby Breakfast!💙
Protein, good fats and vitamins/antioxidants 💥💪🏼 Ham, cashews and fresh strawberries.

Leo starts everyday with protein and fats and usually some berries that he chooses out of the fridge!😛 He normally has 2 boiled eggs🥚🥚
Whole eggs are nutritionally rich, supplying almost every nutrient you need. They are useful sources of some of the hard to get nutrients like vitamins D and B12 as well as the mineral iodine. Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, which we must obtain from our diet✅

Children need nutrient dense foods which provide them with a good amount of protein, vitamins and minerals to support healthy growth and development🤗

Protein is essential for your child’s growth, maintenance and repair for the body. It contains key nutrients that are needed for your child’s health. Key nutrients that we also get from protein foods include iron, omega 3s, zinc, B vitamins, vitamin D, calcium and selenium🍳🥩🦴🍖

Whats your child’s favourite breakfast?

Thursday Vibes ❤️
- Imperfect action and consistency over perfection, always ✨

Doing something is better than nothing. Do not get caught up with perfection.

ACTION BREEDS MOTIVATION AND MOTIVATION BREEDS ACTION👊🏼

Just getting started with SOMETHING will motivate you to do something else- and the ball just gets rolling ✅

Dont fancy the gym? Just do a walk round the block/blast out some squats or press ups in your living room… It starts a chain of reaction.. ⚡️

Even if you don’t get all your daily tasks/jobs done- just ticking off a few is PROGRESS! This avoids that AWFUL and HARMFUL “all of nothing” mentality!
I bloody hate it😡🤬
Pressuring yourself, going from 0 to 100 overnight will only leave you feeling inadequate when you dont meet unrealistic goals.
Start with small steps… build it up gradually😌

Most of my clients want to lose fat- so something I always advise is dont just think on a daily basis with food/exercise- see the end goal/the long game, because life is going to happen!

Yes honey - you are gona have a party and drink/overeat, holidays, movie night, lazy days & stressed out/tired days!🥱

Life gets in the way and you shouldn’t let a bad DAY, turn into a bad WEEK, and turn into a bad MONTH!☠️

Allow yourself to make mistakes without judgement and ride the waves, its never plain sailing all the time- and its not meant to be either🌊
Thats Life , We Are Human 🌈☀️