Fit and Fearless

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Wishing everyone in this corner of the web a Very Merry Christmas and a peaceful and fulfilling 2023.

Thank you for supporting me and my small business in 2022 and look forward to helping you achieve your goals in 2023.

Truly appreciate every single one of you in my life both on a personal and business level 🙏

I hope you have the most magical holiday season

Lots of Love, B x

Are you coming? Drop me a comment if you want to know more info!

Veronica Fulton Pilates]








of.tranquility

Veronica Fulton Pilates]

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Today I choose to celebrate and be proud!

2️⃣ months progress on my fatloss journey!

Today is check in day! I took the progress photos and my mind instantly went into negative mode picking my pics apart... Shoulders and back not aligned, back is still holding a lot of fat, quads, hammies and glutes aren't popping, expected more definition on mid section by now, body isn't as tight as wanting it to be etc etc

Then.....

I reminded myself that I cannot expect the results for the work I haven't put in! 🤷🏼‍♀️

My level of success on this fatloss journey is linear with the level of effort I put in (it is true for all areas of life too btw!!!)

So.....I haven't been 100% on my nutrition (damn chocolate cupboard , night out, holiday, take away 🙈), at times my training isn't on point not giving it my all and cardio....well it is definitely not what it was prescribed by coach (sorry fkn hate indoor cardio), sleep has been more than shocking, stress levels through the roof atm and it all compounds!!!!

At least it has been an enjoyable dieting phase and not a miserable one. Have been able to go on holiday during this time, night out with the girls 🍹 dinners out for Tennerfest 🍲🍝 and eating chocolate 🍫 every single damn day and foods I enjoy.

So for now I shall celebrate success and I urge you too to always put a positive spin on things, no matter how hard your situation seems in the moment. There is always something to celebrate if we are willing to see it! ❤️

Happy Sunday x

Your fitness journey is not going to be linear!

I have just received my weekly check in feedback and I felt like I had a s #*t week, weight was not moving (fast enough), I haven't done enough, I bent the rules slightly etc.....

Then I had word with the mirror and stopped giving myself a hard time and instead decided to focus on the bigger picture as I have done my best considering the circumstances and the results show it, I just need to be willing to see them.

In the graph above it shows my scale weight fluctuating day by day (for the past 6 weeks) going up and down day after day, never the same weight, so it is so easy to get hung up on the fact that it is not going down every single day, therefore you must not be making progress, right?!Couldn't be further from the truth!

Looking at the green line I drew as a reference shows scale progress, but there are multiple other non measurables too:

💥 gym performance 📈
💥 energy levels ⚡ (despite f* all sleep some nights)
💥 ability to cope with stress 👆
💥 resilience👌
💥 hunger levels 📉
💥clothes fitting looser
💥seeing more definition on abs 💯

The scale weight is just one element, there is so much more to progress than the scales...so...be obsessed with tracking your results...all of your results so you can remind yourself (with evidence) when you struggle to see them and how well you are doing! And be able to reflect on them when you are not doing so well to make the necessary adaptations.

Without data, you have nothing to work with! So keep taking those pictures, keep tracking the sleep, keep a journal with your thoughts, track your gym performance religiously and enjoy the results ❤️

📱Why wait until the "New Year New Me" resolution kicks in? By then you could be 7 weeks ahead of the game! Shout me up if you're ready to start your fitness journey, would love to help! ❤️

🎭Face to face Wednesday! 2015-2022

This is painful and embarrassing to look back on but also(hopefully) inspiring that change is possible, no matter how hopeless it seems.

Photo on the left was taken whilst holidaying in Malta in 2015, at my heaviest weight of 83kg 🙈. Having the time of my life....not! Embarrassed just about every state of my being is an understatement... physically, mentally and emotionally. Feeling hopeless, worthless, depressed, a failure every way possible, hiding behind clothes and doors, having breakfast in the hotel room so others don't see how much I ate or how I looked. When left the hotel I could barely walk for 15-20 mins at a burst as my joints would hurt and my heart would pump so fast it felt like I was about to have a heart attach. At the age of 27 🙈 Not cool

Photo on the right was taken at a recent run , having the time of my life, loving my body, my mindset, my confidence, and the ability that I can do pretty much anything I want to now, not living in the prison cell of my body and depression. And damn....not being scared of what life is going to throw at you and whether you can handle it....is f* liberating to the next level. I have lost a lot of personal burden, fears and many people along the way too, gained lots of skills, coping mechanisms and opened up my World to growth! 📈

Having body goals and working towards them is NOT vein, it gives you a focus and purpose, losing fat is sooo much more than esthetics....it positively influences your health, your confidence, your mindset, it challenges your entire belief system, your relationships with yourself and others, your attitude toward not just training but anything in life, gives you the confidence to dare to do things different, challenge what's not for you and slowly start healing and evolving as a spiritual being. Not there yet....never will get there as the personal growth light has just been ignited🏮

Don't forget you can do whatever you put your mind to! If I could do it, so can you!

It starts with 1️⃣ decision!

📱I have walked the walk in front of you, and here to help/guide/support/cheer you on your way too.

Feeling like a brand new person after this. 🙏

Thanks for your magic It is always a pleasure to endure your kind of pain. My body is able to move freely again, thanks to you.

Lovely catch up too, as always we have a laugh 😃

#

How I was able to fit in all the cocktails and tequila shots on a night out and still remain in a calorie deficit for a dieting phase?

Have you heard of calorie cycling before?

So... throughout the week I pulled back each day on my set calorie target to allow those extra calories for my weekend night out!

This meant that in the week I needed to plan a little more ahead with food, eat a little more boring than usual, and on some days no chocolate after dinner (which is unheard of 😬), but wanting to lose weight and enjoy a night out does require some sacrifices! This is great training for the mind too btw.

In my case I managed to save over 1k calories over the 5 days, to allow for the drinks. It feels good to enjo and stay in control!

After the night out, head straight back in the game the next day!

You CAN have both fatloss and nightouts!
You don't have to choose one or the other!
Just stay focused and remember the goal and why you are doing it! ❤️

Lets talk

Protein is one of the essential building blocks of developing muscle mass.

Adequate protein (consistently) will ensure:

🛠️Muscle building and cell repair (provided you train and sleep hard)
💅 Promotes healthy nails, skin and hair
🦴 Helps bone density and bone health
🤲 Essential part of healthy immune system response
💊 Helps fight off infections
⚖️ Assists with hormone balance
😋 keeps you satiated (fuller for longer) reducing hunger levels
♥️ may lower blood pressure

Tip to ensure adequate protein intake:

1. Pick your protein first and build your meals around them.Aim for about 30g of protein with each meal 4 times a day

2. Supplement IF you need: there are loads of high protein supplements present on the market but these should be used as the name suggests: to supplement when you need not to use as bulk of your protein as you will miss out on essential vitamins and nutrients your body needs

3. Plan ahead: spend 5-10 mins each day figuring out what you will eat in the day for protein (and in general) to avoid falling short on your proteins

I hope this helps at least one person, then it was worth my efforts 👊

Measuring your progress!

I got a PB at ParkRun this week! Do you know what that is? Yes ...progress! My clothes feel more roomy ...yes progress! I sleep deeper....again, progress! I have more energy....indeed, progress. I feel less foggy in my head.....you guessed it, progress! I feel more confident in my skin.. yupp, progress!

I only lost 3kg on the scales since started a dieting phase in mid Sept, but my life has improved and I have up-levelled and continue to up-level because I am chosing it!

I could get easily hung up on the scale not moving quick enough when I feel like I am grinding so hard, but I am chosing to measure my progress in different ways and enjoying the process by focusing on the positives and how much I am gaining and learning in the process!

Find ways to measure progress other than scales only!

Try comparing your life to 3 months ago, write down all the things you have done since and see how far you have come and changed mentally, emotionally, physically and adjust your daily actions accordingly. Be kind to yourself! ❤️

Happy Saturday x

📱If you need help with your physique goals, find the enquiry form in my bio!

🏋️‍♀️ Exercise is the most underrated and underused antidepressant!

The best time to start exercising is yesterday! The second best time is now!

So....

Start now! Wherever you are, however you are! However much or little you can do! Whatever the workout preference!

JUST START! 🙏

If you have no idea where to start 🤯 ....I've got you covered! I am holding a 21day Abs Challenge where you will be doing core work 4 times a week (you can do more or less also) only for a few mins at a time, plus a beginner home workout once a week! You will also get a chance to ask any health, fitness, nutrition, habits related questions. Plus you will be in a chance to win a free PT session too!

All online via a FB group, so no one will see you work out, if that is a fear of yours!

You can join from anywhere in the 🌏 too

Sometimes is can be daunting to start a new positive habit on your own....let me be your accountability buddy

We start on Monday, don't leave it too long to join!

DM if you have any questions

Good day! x

The 21day abs challenge is back for the month of October! 🙌

Are you feeling the negative effect of shorter days and less sunshine?

Have you lost a little focus on your health and fitness or just want to do more to maintain your current focus?

Want to be surrounded by like-minded people, a positive environment?

In need of strengthening your core and get your mojo back?

Don't have the time to get to the gym right now?

If your answer to any of the above questions is YES, then I have you covered and you are the perfect candidate for this challenge!!!

What's expected in the challenge?

⭐ 2x core exercises 4 times a week for 3 weeks (with demo video)
⭐ Once a week follow along home workout (body weight or with items easily sourced from your home)
⭐Opportunity for Q&A each week (anything fitness, nutrition, habit reated)
⭐Private accountability and support FB group to interact on (if you choose to)
⭐Opportunity to win a free PT session with me (draw on last day of the challenge)

£50 only

DM me any questions, queries, would love to help you!

DM me to register your interest and get signed up!