Jessica Sanderson Health & Fitness

✨✨starting next week!!✨✨

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Indi winning the Hang Tough competition at the Abbeyside FC Fun Day. Hanging off the bars for 12mins and 2secs 💪

✨ Motivation Follows Action ✨

Struggling to stay consistent with your habits?

Here’s something that might shift your whole mindset:

Don’t wait to be motivated to take action. Do the action — and motivation will follow.

We often think we need to feel like it before we start.
But in reality? It’s the starting that creates the feeling.

Ever noticed how after a workout you feel more motivated to eat better, drink more water, go to bed earlier — just be healthier in general?
That’s not willpower.
That’s action creating motivation.

This is where the 5-minute rule works wonders.

💡 Just start.
Tell yourself you’ll warm up for 5 minutes — even if you’re not in the mood, even if your energy feels low, even if the couch is calling.
And 9 times out of 10, you’ll want to keep going.
That little spark of movement is usually all it takes.

If you’re struggling to stay consistent with your workouts or healthy habits, remember this:

👉 Action leads.
👉 Motivation follows.
👉 Start small.
👉 Keep showing up.

You don’t need motivation.
You need a nudge to begin.
And once you do? The rest gets easier.

Just a reminder there will be no Walton Park junior parkrun this Sunday 01st June.

Back to normal on Sunday 08th June.

Autumn Running Groups – Now Open for Booking! 🍂 🏃‍♀️ 🏃‍♂️

I’m excited to share the start dates for my next Couch to 5K and 5–10K running groups this autumn!

🏃‍♀️ Couch to 5K – Starting Tuesday 2nd September @ 7pm (10 weeks)
➡️ Perfect for complete beginners or anyone returning to running after a break. We’ll build your confidence and fitness gradually, one step at a time.

🏃‍♀️ 5–10K – Starting Tuesday 16th September @ 7.45pm (8 weeks)
➡️ Ideal for runners who can comfortably run 5K and are ready to take it to the next level. A supportive and structured plan to boost your distance, speed, and consistency.

It’s the perfect time to reset after the summer and ease back into a feel-good routine. 🍁👟 Whether you’re starting from scratch or ready to level up, these courses will help you build fitness, confidence, and consistency.

Both groups are a brilliant way to stay motivated through the autumn and work towards your running goals—whether that’s completing your very first 5K or 10K, or getting race-ready for the Winter League!

Spaces are limited, so get in touch soon to secure your place.

On this evening 🙌
Suitable for all levels and a great mix of cardio and strength!

Fat Loss vs. Weight Loss – What’s the Difference (and Why It Matters)

Let’s clear this up: weight loss and fat loss are not the same thing.
If your goal is to look leaner, feel stronger, and be healthier, it’s important to understand the difference.

Weight Loss = A drop in your total body weight.
This includes:
• Fat
• Muscle
• Water
• Even food still in your digestive system

Fat Loss = A drop in your body fat percentage.
This means you’re losing fat while preserving muscle – which is exactly what most people actually want.

Why This Matters:
You can lose weight without getting leaner or healthier – especially if you’re losing muscle.
But when you lose fat and keep muscle, you look more toned, strong, and your metabolism stays healthier too.

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How to Track Weight Loss vs. Fat Loss:

Weight Loss Tracking:
• Use the scales (but don’t panic over daily changes – water, hormones, food intake all affect it).
• Track trends over time (e.g. weekly averages).

Fat Loss Tracking:
• Take progress photos
• Use measurements (waist, hips, thighs etc.)
• Pay attention to how your clothes fit
• Track strength in the gym – if you’re getting stronger, you’re likely keeping muscle

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How to Lose Fat (Without Losing Muscle):
• Strength train at least 2-3x per week
• Eat enough protein (aim for 1.6–2g per kg of body weight)
• Create a calorie deficit through food, movement, or both – but don’t crash diet
• Prioritise recovery – sleep, manage stress, and don’t overtrain

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Bottom Line:
The scales can be helpful, but they don’t tell the full story.
Focus on body composition (fat vs. muscle), not just body weight.
Because strong, lean, and healthy beats just “lighter” every time.