Victory Fitness

At Victory Fitness, we are different 💜

We provide bespoke, tailored training for each member, within a small group setting.

Our members work hard and really motivate each other to push themselves, not forgetting to have good fun and chats along the way! 🤸‍♀️

💌 Join the community, or direct message us for more information!

When you think you are doing absolutely everything you can with your diet & training, but you just aren’t seeing those results… you may be overlooking these 5 key things 🧐

1️⃣ Overtraining- Overtraining will not speed up the process. Focus on quality over quantity of your session. Recovery and rest is vital for progress! 🏋️‍♀️

2️⃣ Under eating- under eating can lead to binge eating and it can also stunt your muscle growth! Ladies, if you want to grow muscle, you’ve got to fuel your muscles so eat those carbs! 🍞🥦🍓

3️⃣ Nutritional value - how nutrient dense are your foods? Try ensure that most of your foods contain balanced macro and micro nutrients. 🥬🫑

4️⃣ Dehydrated- dehydration can lead to water retention and bloating, as well as affecting overall health. Try aim for at least 2 litres of water per day. 💦

5️⃣ Sleep- even if you are sticking to the ‘perfect’ training and diet plan for your body, you may still be stalling your results due to bad quality sleep. If you’re not sleeping, you’re not allowing your body to recover or get energy. 😴

Struggling to find the motivation? 😞

We’ve all been there!

Especially with the days getting shorter and darker, 🌓 it’s important to find ways to motivate ourselves. 💪

1️⃣ If you are short on time, try the 3 x 10 rule! It’s easy to commit to a 10 minute workout, so try doing 3 of them! You can do a 10 minute walk 🚶‍♀ or dance 💃 or anything that gets you moving your body!

2️⃣ Have a gym bag always packed, prepped and ready to go! 🎒 That means if you get a small glimmer of motivation, you already have the first step done!

3️⃣ Schedule your workouts in! 📆 Planning your workouts in advance holds you more accountable to show up! 💪

4️⃣ Put your alarm clock out of reach ⏰ This is a toughy! But if you have to get up and out of bed to switch off your early alarm, you’re awake and ready to take on the day 🌅

5️⃣ Join fitness classes 🏋️‍♀️🤸‍♀️ There is nothing more motivating than being surrounded by a group of likeminded people, all wanting to improve their health and wellness!

Let us know if any of these tips helped you!

At VF we're all about running a personalised approach to your training. 🏋️‍♀️

Our coaching style is similar to 1-1 training, but in a more enjoyable group environment. 👯‍♀️

We have a capacity of up to 6 people in our strength sessions which creates a safe & welcoming atmosphere. 🥰

We train women of all ages, yet each of them are here with the goal of becoming healthier & more confident versions of themselves. 🤸‍♀️

We adapt our sessions to suit each individual member so you can rest assured that our classes are tailored to ALL abilities and fitness levels. 💪

Train under the guidance of expert gym coaches so that you get the best quality training while learning the correct form & technique to avoid injuring yourself. ✅

If you want to experience the fun and results that VF has to offer, send us a DM or sign up through our website.

Getting good quality sleep is vital for recovery! 💪🏼 Here are some foods that may help promote a better nights sleep 😴

1. Almonds are a source of magnesium and melatonin which regulates your internal clock and signals your body to prepare for sleep 💤

2. Turkey 🍗 contains the amino acid tryptophan which increases melatonin production, which results in better sleep.

3. Kiwi 🥝 has anti-inflammatory antioxidants such as vitamin C which may result in a better sleep.

4. Fatty fish 🐟 such as salmon, trout, tuna and mackerel contains large amounts of vitamin D and Omega-3 fatty acids which has been proven to enhance sleep quality and increase serotonin levels.

5. White rice has a high glycemic index. High GI foods have been shown to make you sleepy. So have some rice before bed and it may improve your sleep!

If you are having serious sleep deprivation issues make sure to consult your doctor 💜

At Victory Fitness, our semi-private programme offers:

🏋️‍♀️a personalised approach to your training, similar to 1-1, but in a more enjoyable group environment, all the while keeping the cost low! 💜

💌DM us for more info!

𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗧𝗿𝗮𝗰𝗸𝗲𝗿𝘀 ⌚️

Fitness trackers such as Fitbits, Apple & Polar watches etc. have become incredibly popular over the last few years and can be a great addition for those wanting to implement a healthier lifestyle 🙌🏼

Although they are not essential for achieving results, they can be very useful as they;

* 𝗘𝗻𝗰𝗼𝘂𝗿𝗮𝗴𝗲 𝗽𝗲𝗼𝗽𝗹𝗲 𝘁𝗼 𝗺𝗼𝘃𝗲 𝗺𝗼𝗿𝗲 🚶🏽‍♀️- it’s the end of the day, you look at your watch and see only 2K steps...time to head out for a walk!
* 𝗧𝗵𝗲𝘆 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂 𝗮 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝗶𝗱𝗲𝗮 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗱𝗮𝘆-𝘁𝗼-𝗱𝗮𝘆 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝘆 𝗹𝗲𝘃𝗲𝗹𝘀🏃🏽‍♀️ - i.e. if you usually hit 8K steps a day, but only manage 5K one day, you know you’ve most likely moved around less than usual
* 𝗧𝗵𝗲𝘆 𝘁𝗿𝗮𝗰𝗸 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀 🏋🏽‍♀️
* 𝗬𝗼𝘂𝗿 𝗵𝗲𝗮𝗿𝘁 𝗿𝗮𝘁𝗲🫀
* 𝗬𝗼𝘂𝗿 𝘀𝗹𝗲𝗲𝗽 💤
* 𝗔𝗻𝗱 𝘁𝗵𝗲𝘆 𝘁𝗲𝗹𝗹 𝘁𝗵𝗲 𝘁𝗶𝗺𝗲 ⏱

It’s important to know however,

𝗧𝗵𝗮𝘁 𝗻𝗼 𝘄𝗮𝘁𝗰𝗵 𝗶𝘀 𝗲𝘃𝗲𝗿 𝘁𝗼𝘁𝗮𝗹𝗹𝘆 100% 𝗮𝗰𝗰𝘂𝗿𝗮𝘁𝗲, 𝗲𝘀𝗽𝗲𝗰𝗶𝗮𝗹𝗹𝘆 𝘄𝗵𝗲𝗻 𝗿𝗲𝗽𝗼𝗿𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗻𝘂𝗺𝗯𝗲𝗿 𝗼𝗳 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗯𝘂𝗿𝗻𝗲𝗱 𝗱𝘂𝗿𝗶𝗻𝗴 𝗮 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘀𝗲𝘀𝘀𝗶𝗼𝗻 🔥 - 𝘀𝗼 𝘄𝗲 𝗿𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗶𝗴𝗻𝗼𝗿𝗲 𝘁𝗵𝗶𝘀 𝗳𝗼𝗿𝗺 𝗼𝗳 𝗱𝗮𝘁𝗮 🙅🏽‍♀️

But overall, the positives by far outweigh the negatives given their mission is to encourage people in becoming more active & aware of their overall health 🙌🏼

Let us know if you found this post useful and tag someone who you think it can help benefit 🙋🏽‍♀️💜

Victory Fitness 8 Week Online Course 💻💪🏼💜

Have you found that the month of January hasn’t quite gone to plan with your health & fitness goals? 🙋🏽‍♀️

Do you feel you need that extra bit of guidance & accountability for getting back to;

* 𝘍𝘦𝘦𝘭𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝙚𝙣𝙚𝙧𝙜𝙞𝙨𝙚𝙙 ⚡️
* 𝘙𝘦𝘨𝘢𝘪𝘯𝘪𝘯𝘨 𝙘𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙘𝙚 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯 𝘴𝘬𝘪𝘯 💃🏽
* 𝘊𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘢 𝘮𝘰𝘳𝘦 𝙨𝙪𝙨𝙩𝙖𝙞𝙣𝙖𝙗𝙡𝙚 𝙖𝙥𝙥𝙧𝙤𝙖𝙘𝙝 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 & 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯? 💪🏼🍎

💜 Our Victory Fitness 8 Week Course is an online group coaching service with the aim to educate & support females on creating sustainable habits that will serve them a lifetime of success

💜 Our group style setting ensures that you will have all the accountability & support you need from both your coach plus a number of like-minded ladies who are focused on their own journeys in becoming happier & healthier versions of themselves

💜 Whether your goal is to lose body fat, build your strength & fitness back or to improve your overall body composition, we’ll provide you all the tools you need to get there by making sure you enjoy the process every step of the way

Included in our 8 Week Course is;

💜 3 Day Progressive At Home Strength Training Program which includes an upper, lower + full body day
💜Specific calorie, macro & step targets based on you, your lifestyle & your goals
💜 Demonstration videos of each of the exercises, how they’re to be performed including multiple variations you can do
💜 Private FB Group for support & accountability as well as weekly group check ins, tips, tricks, recipes & meal ideas
💜 Access to our Coaching App for you to track your weight, measurements & upload progress photos
💜 Weekly challenges to keep you focused & motivated
💜 Educational Posts & Videos teaching you all about calories, tracking macros as well as tonnes more tips on how to be successful with your nutritional approach
💜 Weekly Q&A addressing any questions you might have

𝙒𝙝𝙖𝙩 𝙙𝙤 𝙮𝙤𝙪 𝙣𝙚𝙚𝙙 𝙛𝙤𝙧 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙖𝙩 𝙝𝙤𝙢𝙚;
∙ Set of DB’s or a KB
∙ Red Band
∙ 𝗠𝗶𝗻𝗶 𝗕𝗮𝗻𝗱 𝗶𝘀 𝗮 𝗯𝗼𝗻𝘂𝘀!

CONT. IN COMMENTS..

Does your trainer/coach educate you on how to improve your day-to-day nutritional habits so you can set yourself up for success in the long term? 🤔

Or do they just hand you a plan with a list of foods you can & can’t eat and send you on your way? 🤔

We’re all about educating our clients to create a lifestyle that is sustainable while also getting them the results they desire 🤩

Thank you for a fabulous review 🥰 we love having you as an OG member of 💜

Nothing makes us happier than seeing our members enjoy their experience at 🥰

Thank you for your lovely review ☺️ We love having you train with us! 💪🏼💜

𝗗𝗮𝗶𝗹𝘆 𝗖𝗵𝗲𝗰𝗸𝗹𝗶𝘀𝘁 ✅

If you are just starting out on your fitness journey or want to begin incorporating healthier habits into your day, you can’t go wrong with 𝗺𝗮𝘀𝘁𝗲𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝗯𝗮𝘀𝗶𝗰𝘀 𝗳𝗶𝗿𝘀𝘁 💁🏽‍♀️

We had our members do this daily checklist everyday for Week 4’s Lockdown Challenge and they found it incredibly useful to keeping them on track 💪🏼

Some days they ticked all the boxes, and others they ticked only 2 or 3. It’s not about being perfect everyday but this gave them a focus for what they needed to improve on the next day to make sure they ticked the box ✅

*𝗝𝘂𝘀𝘁 𝗮𝘀 𝗮 𝗻𝗼𝘁𝗲, keep in mind that if you are looking to see a change in weight/body composition (i.e losing body fat), 𝘆𝗼𝘂𝗿 𝗼𝘃𝗲𝗿𝗮𝗹𝗹 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝗶𝗻𝘁𝗮𝗸𝗲 𝗺𝗮𝘁𝘁𝗲𝗿𝘀 𝗺𝗼𝘀𝘁.

This does 𝗻𝗼𝘁 mean that you have to count or track calories, but calories matter most when it comes to changing weight/body composition,

So while you can of course make progress by implementing healthier habits in your day, 𝗶𝘁 𝗮𝗹𝘄𝗮𝘆𝘀 𝗰𝗼𝗺𝗲𝘀 𝗱𝗼𝘄𝗻 𝘁𝗼 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗶𝗻 𝘃𝘀 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗼𝘂𝘁😉

Feel free to use this checklist for yourself and tag a friend who might also find this useful ✅💜

𝐖𝐡𝐲 𝐌𝐞𝐚𝐥 𝐏𝐥𝐚𝐧𝐬 𝐃𝐨𝐧'𝐭 𝐖𝐨𝐫𝐤 🙅🏽‍♀️

One of our most frequently asked questions is if we provide meal plans - and the answer is:

𝐍𝐨, 𝐰𝐞 𝐝𝐨𝐧'𝐭. 𝐁𝐮𝐭 𝐰𝐞 𝐮𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝 𝐰𝐡𝐲 𝐩𝐞𝐨𝐩𝐥𝐞 𝐚𝐬𝐤 𝐭𝐡𝐢𝐬 𝐚𝐧𝐝 𝐞𝐱𝐩𝐥𝐚𝐢𝐧 𝐨𝐮𝐫 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐛𝐞𝐥𝐨𝐰 👇🏼

Firstly, it should be known that in most circumstances, 𝗮𝗻𝘆𝗼𝗻𝗲 𝗼𝘁𝗵𝗲𝗿 𝘁𝗵𝗮𝗻 𝗮 𝗥𝗲𝗴𝗶𝘀𝘁𝗲𝗿𝗲𝗱 𝗗𝗶𝗲𝘁𝗶𝗰𝗶𝗮𝗻 (𝗥𝗗) 𝗼𝗿 𝗮 𝗹𝗶𝗰𝗲𝗻𝘀𝗲𝗱 𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻, 𝗶𝘀 𝗻𝗼𝘁 𝗹𝗲𝗴𝗮𝗹𝗹𝘆 𝗮𝗹𝗹𝗼𝘄𝗲𝗱 𝘁𝗼 𝗽𝗿𝗲𝘀𝗰𝗿𝗶𝗯𝗲 𝗺𝗲𝗮𝗹 𝗽𝗹𝗮𝗻𝘀.

So if you’ve ever received a meal plan from someone other than the above, or heard of someone who has, it’s worth questioning if the person prescribing it is actually allowed to do this 🤔

Secondly, there are a number of reasons as to why meal plans don’t work;

* 𝗧𝗵𝗲𝘆 𝗮𝗿𝗲 𝗿𝗶𝗴𝗶𝗱 - Most meal plans prescribe a list of foods (usually very boring and bland foods), a specific number of grams for them to be eaten in, and a time of day that each meal must be consumed at. This leaves zero choice for you to choose what you actually want to eat and when you want to eat it - not fun! 😣

* 𝗧𝗵𝗲𝘆 𝗱𝗼𝗻'𝘁 𝘁𝗮𝗸𝗲 '𝗹𝗶𝗳𝗲' 𝗶𝗻𝘁𝗼 𝗰𝗼𝗻𝘀𝗶𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻 - What if it’s your friends birthday next Friday or you’re going on holidays in a month’s time? You can probably guess that a “slice of birthday cake” 🎂 or a “glass of wine” 🍷 isn’t going to be written on your meal plan… 😔

* 𝗧𝗵𝗲𝘆 𝘂𝘀𝘂𝗮𝗹𝗹𝘆 𝗮𝗿𝗲𝗻'𝘁 𝘀𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲 - Most people struggle to follow a meal plan for more than a few weeks as it’s not a very realistic approach forcing you to weigh, track and calculate every single gram of food, let alone if you are a busy mum of 4 who works full time... 😳

* 𝗧𝗵𝗲𝘆 𝗱𝗼𝗻'𝘁 𝘁𝗲𝗮𝗰𝗵 𝘆𝗼𝘂 𝗮𝗯𝗼𝘂𝘁 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 -  Meal plans 𝘁𝗲𝗹𝗹 𝘆𝗼𝘂 what you can & can’t eat by labelling foods as “good”, “bad”, “clean”, etc. This teaches you nothing and a coach’s job is to educate you on how to create healthy nutritional habits that can last you a lifetime - 𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝗳𝗼𝗿 12 𝘄𝗲𝗲𝗸𝘀...😕
CONTINUED IN COMMENTS 👇🏼