Kirsty The Movement Coach

Feedback from the last Movement & Macros Challenge ❤️🙏

Registration is now open for the next one starting 30th January 🙋🏻‍♀️

Registration closes 22nd January ❌

🚨 MOVEMENT & MACROS LAUNCHING 11th SEPT 🏋️‍♀️

Here’s a full package for you…

🏋️‍♂️6 Weeks worth of Workouts covering Strength, Mobility and Conditioning training

🍽 Nutritional Guidance specified to YOU even though this is a group challenge - you get your own macros and calories

✅ Weekly Check-ins for accountability

▶️ 2 x Recorded Hip and Shoulder mobility classes to follow along to

❓🙋🏻‍♀️ Weekly FAQs - All your questions answered via video each week

💬 Group WhatsApp - we’ll keep ourselves and everyone motivated in the WhatsApp group - sharing the lows and highs

🗂 Access to Recipes, worksheets and loads of information on sleep, recovery, nutrition, habits, and general lifestyle bits and bobs

📲 I’ve also managed to put most of these into a super handy app that integrates with most of the apps you use day to day

This challenge will start from next week and last 6 weeks

Sign up via the link in my bio or message me directly here to book your spot!

Normal pricing is €129 for the 6 Weeks … but …

There’s an Early Bird offer available until Thursday 8th September 🎉

Sign up by Thursday and get it at €97 instead! Less than €2.40 a day! 🥳

Well worth it!

www.kirstycully.com/mandmlaunch

Another amazing Testimonial ❤️⭐️

I am so grateful when clients take the time to share how they’ve benefitted from their time spent with me

I understand as a consumer myself that it’s so important to do your research on any service provider to ensure that your expectations are met and likewise

Thank you so much Theresa for your lovely words ☺️❤️ I genuinely appreciate it

Don’t be afraid to message me if you’re on the fence or want to know more about how you can benefit from the right kind of coaching ❤️

5 Simple Changes you can make this week ✨

Scroll for all the info 👉

If you’re looking to make some changes to your eating habits, start here:

Make it simple….

Try some of these small changes this week and see how you get on. The smaller and simple the change, the more chance you have of adopting it long term. 😉

1. Add more veggies to your plate 🥒🥕🥦

2. Eat more Protein 🍖🥩🍗

3. Zero Calorie Drinks 🥤🧋

4. Batch Cook Meals 🧑‍🍳🥘🍲

5. Remove Restrictions 💝🍫🍪🍩

More detail in the above post, but let me know in the comments below if you’ve any questions at all ❤️

Save for later - Like and Share if you find it might help someone else ☺️❤️

I recently had a chat with a client and we discussed how self-talk can affect how we approach daily tasks

My client explained that when she got something done, she’d apply more pressure to get more done

And by the end of the day she’d go through everything she could’ve done and everything that could’ve done better

She never even considered what she got done or got done well

Imagine having a weekly 1:1 with a manager who constantly outlined what you didn’t get done and what you didn’t do well, without ever acknowledging what you did and what you did well?

It wouldn’t be long before you’d be handing in your notice because no one deserves that kind of treatment

You wouldn’t be motivated to get anything done and you’d certainly be less productive on a whole

You’d feel like you suck at doing what you do and it could potentially affect your entire self esteem; which we all know, affects everything we do including our relationships with others

This is just a reminder for you to double check if you’re being an a**hole manager to yourself and if so, speak to yourself as if you’re a great manager who is empowering your colleague ☺️❤️

Flavour BOMB Meal Idea 💣💥🤤

Nando’s Chicken with Chicken Egg Fried Rice 🍛

Give it a like and a save and if it gets a good few I’ll post the full recipe on here for you 😉

My god - this was an experiment that’s quickly become a new favourite!! 🥰😍

New Meal Ideas / Recipes will be sent out this weekend to anyone on the mailing list too so if you want in - sign up via the link in my bio 👍

👇😉👇😉👇😉👇

If you want in, sign up to the list via the link in the bio 😘

👈

Calorie F***in’ Deficits - let’s add some much needed Context to this all too popular soundbite…

We’ve heard it a million times - Want to lose weight? Get in a calorie deficit..

While it’s good advice, it’s not great advice without the necessary context

When people think Calorie Deficit - they immediately think Less Calories - Low Calories - Less Food - Less snacks - More Health Foods - Diets

When we look at fat loss and we are faced with ‘eating less’ or eating better, we reduce our intake, try to keep it clean and try to hit that magic Calorie Deficit

However, this week I had a check in with a client who had been training consistently for 2 years, ate well but hadn’t seen a change in the scales over that whole time

In this case, this person is highly active - doing multiple workouts per week and daily movement is also pretty high

Over the 2 years, as training became consistent, their energy levels dropped immensely throughout the week and injuries crept in

This is a classic indication that the body simply wasn’t fuelled efficiently enough for the relative output

Having worked together for 3 weeks so far, this client upped their calories by adding in an additional meal per day

At our check in on Tuesday she told me that all her lifts in the gym went up in weight, her energy was so much higher and weight / measurements all came down

We UPPED her calorie intake and the body responded so well to the additional fuel 🔥

This client is technically still currently in a Calorie Deficit even though we increased calories - beforehand, they were simply way too low to sustain the level of activity this client was working at

Moral of the story - don’t just think that less calories is always the answer - when it may potentially be the issue

Context Deficit seems to be a current pandemic

I’m happy to help you with education and context where nutrition and training are involved 👍

If you’re experiencing something similar - following the rules but getting nowhere, then get in touch ❤️

Do you ever feel like you just simply want to rest or relax, but as soon as you do, you’re plagued with the thoughts of the 10 other things you’re not getting done or ‘should’ be doing?

Yeah, me too. Particularly today.

It’s a complex environment we all live in at the moment. We are constantly Switched On and Available - so much so that we can distort our perception on how and when to switch off.

And even if you manage to switch off - are you fully switched OFF? Or are you using the down time to think more about what you’ll do when you’re back on again? Hence, not actually switching off fully..

The last few days I’ve struggled with my energy levels and focus having been away for the past week and having completely switched off.

It’s like someone’s turned the lights on after I’ve just been sleeping and I’m totally blinded and trying to readjust. 🙈😅

If you’re struggling to get things done and also get enough down time; establish if your down-time is good quality down-time… are you properly switched off? Are you engaged in a task that promotes recovery and refuels you for when you’ve to be switched on?

Have a think about that for today and let me know what you do to manage. Also - it’s Sunday, so never be afraid to throw in a Sunday cat nap if you get a chance ☺️❤️

Still in NYC and Still Out of Office ☺️❤️🌸

I’ll get back to everyone’s messages on Thursday ☺️❤️

Until then - I’m thoroughly enjoying the digital detox ☺️

Just ONE Coaching Spot Left..

Starting 9th May;

Ideal for someone who:

🏃‍♀️Knows what to do but just can’t get into the swing of it

🤷🏻‍♀️ Confused by the sheer amount of conflicting information out there

🆘 Need help and support in understanding how to do it all effectively

🥳 Wants to enjoy the process

📈 Wants to get results

🚦Is ready to get started in the next 2 weeks

If this sounds like you, apply via the link in my bio - hit the “Contact Me”

Once this space is gone, that will be it until June 🔒

Get in touch asap if you’re interested 📥

Rest is Best ❤️

Recovery is absolutely KEY in your training and nutrition efforts 🔑

Training basically stresses the body; it stresses / damages your muscles with the intention for the muscles to repair and grow 📈

This is how muscle is built 💪🏼

Recovery is vital for that repair and growth to happen, as is nutrition 🔥

Ensuring you have adequate recovery and rest days in between intense sessions could the one thing that’s missing from your routine

Treat rest and recovery as high priority as the training you are doing - it should all make sense and therefore make success 🥳

Recovery doesn’t have to be doing nothing, it could be active rest like going for a nice walk, meditation, doing light movement / mobility work… there’s many many ways to help the body recover well ❤️

Do you rest enough? What’s your favourite way to spend a rest day?

👇let me know in the comments