Be Fearless Fitness

NEW YEAR’S RESOLUTIONS

Every year the same statements will be made, promising drastic changes to our lifestyles.

Just a few examples I’m sure you would of heard or even said before (I know I have in the past!)

🔶’I am going to do 10,000 steps every day’

🔶’I am going to cut out chocolate completely this year’

🔶’ I am only going to eat healthy foods all year round’

These sort of claims for the majority of us is so far away from being maintainable or achievable especially all of a sudden.

These sort of goals would take time, but also there are other factors to consider.

Sometimes we can’t do everything all the time, some events in our lives are out of our control.

However what we can do is take control of the things that will contribute to improve our physical and mental state.

Trying to completely rebrand yourself just because its a new year is not needed.

Set goals that are achievable and progressive.

Small changes each day, week, month will add up to in long term results.

If you need any help on how to set realistic goals please send me a message always here to help.

Coach KB❤️

CLIENT PROGRESS 👊🏻

When life throws at you so many obstacles it can sometimes feel almost impossible to see light at the end of the tunnel 💡

I am so proud not only as a coach but as a friend to see this wonderful individual make such amazing changes and wanting to feel happier and healthier in herself.

Being consistent is key.

This is not to say you have to do everything perfect all the time, sometimes its not possible.

70% consistent all the time is better than 100% consistent for 2 weeks.

Brilliant progress so far, but we aren’t done yet!

Keep it up 👏🏻👏🏻

Coach KB ❤️

COACH KB’S TOP PROTEIN SUGGESTIONS

These are personal preferences of protein sources I tend to eat most of in the winter months (as you can probably tell in terms of veg choice, no hate please) 😂

When starting the coaching process, I always give clients a calorie and protein target.

The most frequently asked question I will receive is ‘how can I increase my protein intake?’.

It doesn’t have to be chugging down countless protein shakes.

Adding whey protein etc should be a supplement to your natural diet, try and get much protein through actual food sources, and then when needed can be supplemented into your diet to help meet targets.

Aim for 1.4-2g of protein per kg of your bodyweight as a target.

Having a high protein intake will help with the growth and repair of muscles but also will help to keep us feeling fuller for longer.

If you have any questions relating training or help with nutrition, simply drop me a message I am always here to help!

Coach KB ❤️

GYM IS SO MUCH MORE THAN JUST A PLACE TO EXERCISE

The gym is a place where not only can you improve your own physical fitness and strength.

It is a place to help improve you mental health with the psychological and physiological benefits of exercise.

But it is also a place to meet like minded individuals who want to better themselves by including exercise into their lifestyles.

I have met so many amazing people through the gym and lucky enough to call them my friends.

Love these girls, and love spending time with them in and out of the gym 💕

If you would like to join the Be Fearless Team today, drop me a DM and we can get started, I am taking on new 1 to 1 and online clients for the new year!

Coach KB ❤️

DEALING WITH BROKEN COMMITMENTS

It is a very common occurrence that I hear on a daily basis.

Many people when they start training or dieting are all in for the first couple of weeks which is great.

However their motivation and drive seems to dip as they have gone in hard trying to change every part of their lifestyle and training regime all at once, finding themselves burnt out.

This could be a result of setting unrealistic goals leading to a feeling of failure when the goal isn’t achieved.

Aswell as expecting change quickly.

Consistency in the process is essential for progress, I always say to clients I would rather them be 70% consistent all the time, than 100% for 2 weeks!

Set yourself small realistic goals over a longer period of time, remind yourself daily why the changes you are making are important for your self development.

Be kind to yourself, sometimes we can’t do everything, but make sure to get back on track!

Coach KB ❤️

ALWAYS LOOKING AHEAD

It is so common for us to say ‘I will start Monday’ or ‘Once I have finished this, I will make the effort’.

There will never be a perfect time to start.

What we can do is prioritise the things we believe will make us feel good, and in turn develop into better versions of ourselves.

Changing our habits will take time, but understanding that and making small adjustments each day, week, month etc will make long term progress.

Start making small changes now, don’t wait for a perfect time to start.

If you need any help, simply drop me a message.

Coach KB ❤️

OLD SCHOOL CLASSICS SNACKS

Nothing wrong with throwing it back to a few of these little beauties.

Don’t get me wrong there are plenty of other higher protein options that are less fat and less calories.

But to add a little bit of nostalgia to your day is well worth it 😂

Some of these are also great low calorie snacks.

Put in the comments below your favourite old school snack, I have definitely missed a few I’m sure!

Missing this already 😭⚽️

Absolutely love this team!

Not only does it provide me with so much enjoyment and constant personal development.

But I have got so many great friendships with these lovely people.

Being injured and having to focus on recovery is frustrating but very important.

Just can’t wait to get back doing what I love.

We sometimes forget how much enjoyment we can get from physical exercise.

Physical activity doesn’t have to be done in a gym, find an activity that you enjoy, that is the key to leading an active lifestyle.

Something you love, and not something you have to force yourself to do, otherwise you won’t stick at it!

Coach KB ❤️

ONLINE CLIENT PROGRESS 📈

I have been working with for about 3 months now and I have absolutely loved coaching this lovely lady.

Loren came to me wanting to build more muscle, especially the lower body 🍑

We have slowly increased calories to see how her body responds to the increase of food, and her composition and performance in the gym has gone from strength to strength in such a short space a time, and we are not done yet!

Throughout this process, Loren has been very consistent, even though at times illness has stumped training slightly, she recovers and gets back to work.

I have always said to Loren I would rather her be 70% consistent all the time, than 100% consistent for 2 weeks.

Consistency and adhering to the process is essential.

By Loren checking in every week, sending regular form videos and listening to the advice I have been providing, she has done amazing and an absolute pleasure to work with!

Cracking work Lozza, keep it up gal! 👊🏻

Coach KB ❤️

SEPTEMBER TASTER SESSIONS

If you have been feeling like you want to get back into routine, or need help maybe adjusting some of your current habits, want to become more confident in and outside the gym.

Then this is the perfect opportunity to have some help along the way.

I got into this industry as I have a passion to help people find a way to lead a happy healthy lifestyle.

If you would like to book a free 45 min taster session with me, simply DM me ‘taster session’

All sessions will take place at Fitness4less Colchester, you do not need to be a member for this offer to apply.

Let’s go 👊🏻

Coach KB ❤️

LEARNING TO BE MORE CONFIDENT IN YOUR OWN SKIN

Throughout the year there might be times where we carry more body fat than other times during the year.

This is okay.

We may even decide to ‘diet’ for an important event in our calendars e.g holiday, wedding, or a photoshoot.

This is also okay.

Either way, you should enjoy the process of whatever you are doing.

In this photo, I had dieted for a photoshoot in which my main aim was to demonstrate that you could still be in good shape whilst leading a healthy sustainable lifestyle.

I did not want to restrict myself of things I enjoyed for 4 months for literally a 2 hour shoot.

I wanted to become more confident, reduced my body fat %, and prove to myself that I could do it in a sustainable way.

Also accepting that after the shoot that I would start to have slightly more body fat, coming out of a deficit into maintenance.

Learning and accepting this has given me so much more confidence, being content with how I am all year round regardless.

My passion is to help others discover that they can lead happy, healthy sustainable lifestyles, if you are interested in joining the team please DM me ‘teambefearless’

Coach KB ❤️