emmamcm_pt

Sound like you?

Send me a DM and let’s get a plan in place and help you get the results you want!💖

Happy St Patricks Day!

Enjoy your day however you are choosing to spend it💚☘️

✨MEET THE COACH✨
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It’s been a long time since I started this page & there are a lot more of you since I first introduced myself! So here is a little re-introduction to the face behind Coached By Emma!
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In the summer of 2019, I decided to complete my personal training qualifications after I discovered a love of training in the gym💪🏼
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I spent a few months personal training on the gym floor in DW Fitness in Belfast before Covid19 hit!
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I then decided to move my business online and have since helped hundreds of fabulous ladies reach their goals💃🏼
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So come & say hi in my DM’s and let me help you - no matter what you’re struggling with I can guarantee I’ve been there before or have helped someone who has!❤️

Struggling to progress in the gym? Read this post and pick up some tips for how to progress.

1. Track your lifts. What gets measured gets improved. You can’t expect to improve if you are not aware of what you are lifting each week.

2. Aim to increase the weight or reps of your lifts, or alter the tempo of your lifts each week to increase the difficulty and progress. You will not be able to add 5KG to each exercise every single week, play with reps, tempo and perfect your form - these are all forms of progressive overload!

3. Eat enough food. Food is fuel. If your calories are too low, your strength is going to take a hit. Make sure that you are fuelling your body for your sessions.

4. Get enough sleep. Your body needs to recover after sessions, if you are not recovering well, you will not be able to perform as optimally.

5. Be consistent. You will not see an improvement in your lifts if you are only doing the movement once every second or third week. Get a plan in place and stick to it for 8-12 weeks and watch your strength soar!

If you need help getting a plan in place to help you progress in the gym, send me a DM or fill in the link in my bio 💓

Happy & proud to have so many amazing girls in my life as friends, family, clients and students💖💖

Happy International Women’s Day!👩🏽‍🤝‍👩🏼

Holidays can be a tricky time for people to navigate - we want to enjoy ourselves and have fun but can also feel guilty for ‘ruining our progress’ with all of the extra food and drink🍹

So what should you do when you come home from holidays to get “back on track”?

1. Don’t let the holiday run on for a month after you’ve come home. Ease back into your normal routine in the days following your holiday.

2. Drink more water! Hydrate your body with something other than cheap beer & strawberry daiquiris 🍷

3. Get back to your normal eating routine. If you are tracking your calories, go back to where you left off before your holidays and get back in the habit of tracking your meals. Fill your body with nutrients and whole foods that you enjoy❤️

4. Move your body! Put the extra fuel to good use & get yourself back in the gym and back completing your steps. After a week or two at maintenance/in a surplus you may notice that you feel much stronger & can progress in your lifts😎

5. Do not over restrict yourself. Don’t add in tonnes of cardio and cut your calories back to 1200 per day. Get back into your normal routine and within a week to two weeks you will notice that things are back to normal🤩

It’s not what you do in the week you’re on holidays that is going to dictate how you look, it’s what you do in the other 51 weeks. Enjoy your break away & follow these simple tips to get back at it!

If you want to feel super confident on your holidays this year, click the link in my bio & let’s work together💖🙌🏼

MACRONUTRIENT #3: CARBOHYDRATES
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You've heard it all before.
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🥪 Carbs make you fat.
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🥪 The only way to lose fat is by cutting out carbs.
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🥪 The keto diet is the best way to lose fat!
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🥪 WRONG!
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🥪 Carbs are an essential food group, similar to fats and protein. Carb's are our main source of energy for daily activity and training so why would we eliminate them from our diets?
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🥪 There are two main types of carbs - simple carb's (sugary foods) and complex carbs which provide starch and fibre (pasta, rice, potatoes).
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🥪 One gram of carbs is equal to 4kcals. The amount of carb’s you eat will be determined by what is left of your calories after you've calculated protein and fat.
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🥪 Carb's are an important part of the diet, so eat the sandwich and enjoy it!

DM me to get signed up💖💖

SO glad to be back❤️

MACRONUTRIENT #2: FATS
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🍫 Fat’s are the most calorie dense of the macronutrients with 1g equal to 9kcals.
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🍫Despite popular belief in the diet industry - FAT’S DO NOT MAKE YOU FAT - too many calories (no matter what macronutrient they are made of) will cause you to gain fat!
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🍫 Fat’s are essential for bodily functions and make up around 20% of our daily calories.
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🍫 There are good fats and bad fats. The ‘good’ fats are polyunsaturated and monounsaturated fats which contain essential fatty acids such as omega-3. These are found in oily fish, avocado, nuts, olive oil etc.
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🍫 ‘Bad’ fats are trans fats and saturated fats which are high in sugar and cholesterol. These include chocolate, sweets, takeaways etc.
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🍫 Overall, fats alone will not make you fat so enjoy them in moderation - everybody needs a lil bit of chocolate🤤

MACRONUTRIENT #1: PROTEIN
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You might have heard people in the fitness industry harking on about protein, but what do you need to know about it?
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💪 Protein is essential to build and repair muscle tissue - hence why it is so important to someone who is training intensely at the gym.
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💪 Despite what a lot of girls belief - increasing your daily intake of protein is not going to turn you into one of the bodybuilders at the gym overnight, if it was that easy everyone would be that size!
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💪 1g of protein is equal to 4kcals.
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💪 Everybody need’s between 0.8-1.2g of protein per lb of bodyweight (this will increase with training intensity).
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💪 Protein will help keep you fuller for longer.
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💪 Protein can be found in chicken, fish, lean meat and some dairy products such as yoghurt and whey protein.
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💪 So - protein is essential no matter what your goal is, so get it in to you!