The Fitness Lab - Body Transformation & Performance Coaching

Client Progress - Please read if you only fixate on ‘Scale Weight’

As we completed the first phase of this transformation I wanted to share a little update.

H came to me having dislocated her shoulder a few weeks before starting. Her goal is to lose 10kg improve her confidence feel healthy and maintain that lifestyle.
The first phase of her training was to rehab and build strength to prepare her body for future training and push fat loss.

We focused on creating good habits first.

✅ Hitting a daily protein target
✅ Focusing on quality nutrition
✅ A daily step target
✅ Weight training 3x week

Now if you fixate on the before and after scale weight then there isn’t much difference.
N.B. the final scale weight jumped 1kg in the last week despite everything going to plan. We’ve possibly put this down to a flare-up of endometriosis as she was suffering badly in the week prior.

But because we track more than one metric then you can see the actual ‘Fat Loss’ is around 5.5kg in 12 weeks, along with some fantastic lean muscle gains.
This shows in the pictures for me and sets us up nicely for the next phase.

If you want to see what 1kg of fat looks like just have a quick Google search and then multiply that by 5.5.

How would you like to lose 5-10kg in your first 90 days?

If that sounds like you then get in contact via the link in my bio or DM me and we can have a no obligation chat to see how we can help you.

🌟 The Power of Rest Days 🌟

Rest days are essential for optimal training and overall health. Here's why they matter:

1️⃣ Physical Recovery: Rest days allow your body to repair and rebuild, reducing the risk of injury and improving performance.

2️⃣ Mental Rejuvenation: Take time to recharge mentally, enhancing focus, clarity, and motivation.

3️⃣ Preventing Overtraining: Rest days help avoid exhaustion, ensuring long-term success.

4️⃣ Hormonal Balance: Prioritizing rest promotes a healthier mind-body connection.

5️⃣ Overall Well-being: Embrace a balanced life, engage in self-care, and nurture relationships outside of training.

Remember, rest days are not a sign of weakness but a testament to your commitment to long-term progress.

⏸️ Pause. Recover. Thrive. ⏸️

💧 Stay Hydrated, Stay Strong! 💪🌊

Summer seems to be here and that’s just been one hell of a hot session, which gave me some inspiration.

It's time to dive into the importance of hydration and electrolytes during training. 🏋️‍♀️💦

We all know how essential exercise is for our bodies, but did you know that proper hydration is just as crucial? Hydration is the key to unlocking your full potential and maximizing your performance. Here's why you should pay attention to your water intake and electrolyte balance:

1️⃣ Hydration = Energy: Water is the fuel that keeps our bodies going. When you're dehydrated, your energy levels take a nosedive, making it harder to push through those tough workouts. Stay hydrated to feel energized and ready to conquer any challenge that comes your way! ⚡️

2️⃣ Electrolytes = Balance: Electrolytes are minerals like sodium, potassium, and magnesium that help maintain proper fluid balance in our bodies. They play a vital role in muscle function, nerve transmission, and hydration. Sweating during intense training sessions causes electrolyte loss, so it's important to replenish them. 🧂⚡️

3️⃣ Beat the Cramps: Ever experienced those pesky muscle cramps during workouts? Dehydration and electrolyte imbalances can often be the culprits. By staying hydrated and replenishing electrolytes, you can bid farewell to those cramps and keep pushing your limits! 💪🚫

4️⃣ Recovery Mode: Hydration is crucial for post-workout recovery. Water helps transport nutrients to your muscles and aids in flushing out toxins. Proper hydration ensures your body recovers faster and you're ready for your next sweat session. 🔄💦

Remember, sipping water throughout the day is great, but during intense training, you may need an extra boost. Consider sports drinks or electrolyte-enhanced beverages to replenish those essential minerals. 🥤✨

So, let's make hydration our top priority. Drink up, fuel your body, and crush your fitness goals! 💦💪 Let's see those water bottles in the comments below and hear your favourite brands you use while training! 👇👀

🌟 Plan Your Week, Ace Your Goals! 🌟

Happy Sunday, everyone! ✨ It's time to set the stage for a productive and successful week ahead. 📅✅ Here's why planning your week on a Sunday is a game-changer! 💪

1️⃣ Clear Your Mind: Sunday is the perfect day to reflect on the past week and recharge your mental batteries. Take a deep breath, let go of any lingering stress, and create space for fresh ideas and possibilities.

2️⃣ Set Your Priorities: By planning your week ahead of time, you can identify your top priorities and allocate time and resources accordingly. This way, you'll be less likely to get overwhelmed and more focused on what truly matters.

3️⃣ Increased Efficiency: When you map out your week in advance, you streamline your tasks and schedule, making your days more structured and efficient. It's like having a roadmap to success, guiding you towards your goals with purpose and clarity.

4️⃣ Work-Life Balance: Effective planning allows you to strike a healthy work-life balance. By scheduling time for self-care, family, hobbies, and relaxation, you ensure that your week is well-rounded, fulfilling, and enjoyable.

5️⃣ Celebrate Small Wins: Planning your week in advance lets you set realistic goals and milestones. As you achieve these smaller victories throughout the week, you'll feel motivated, accomplished, and ready to take on more significant challenges.

So, let's make the most out of this Sunday! Grab your favorite planner, jot down your aspirations, and visualize your path to success. 🌈💼 Remember, a well-planned week is a step closer to your dreams!

📸📝 Reflecting on the Past Week: Balancing Health, Fitness, and Personal/Business Goals 🏋️‍♀️📊💪

🌟 It's time to take a moment and reflect on our journey over the past week – a week filled with opportunities, challenges, and personal growth. Today, let's focus on our health and fitness, as well as our personal and business goals. 📆💼💡

💭 As we navigate our busy lives, it's essential to pause and assess how we've been nurturing our well-being. Our physical health is the foundation that allows us to thrive in all other aspects of life. Have we made time for exercise, nourishing meals, and moments of self-care? Remember, small steps add up to significant progress! Let's celebrate every effort we've made towards our health this week – whether it was hitting the gym, trying a new recipe, or simply prioritizing rest. 🌿🥗🏋️‍♂️

🎯 Similarly, it's crucial to evaluate our progress towards our personal and business goals. Reflect on the milestones you've achieved and the lessons you've learned along the way. Did you take steps towards that side project you've been dreaming about? Did you connect with someone who shares your professional interests? Acknowledge your accomplishments, big or small, and embrace the growth that comes with each experience. 📈📝💼

💡Remember, the power of reflection lies in its ability to guide us forward. As we delve into the week ahead, let's use these reflections to shape our actions and intentions. Let's set new goals, make adjustments, and continue striving for our dreams. Each day is an opportunity to become the best version of ourselves – both personally and professionally. Let's embrace it! 🌟💪

🌟 So, here's to celebrating our progress, learning from our setbacks, and continuing the journey towards a healthier, more fulfilling life. Let's support each other, share our insights, and inspire one another to reach new heights. Together, we can achieve amazing things! 🌈🤝

A genuine question from a client today.

‘Why don’t you seem to get mad or panic if my weight loss stalls?’

Firstly no plan whether that be a Fat Loss, Transformation, Muscle Building or Performance gives a linear result.
There are many reasons for this. This is also why as part of your coaching package as a client I get you to fill out a daily and weekly habits and checkin form.
The information provided always me to see the bigger picture and what interventions I need to make.

As the saying goes
‘If you aren’t assessing, you’re guessing’

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Are you guilty of taking your foot off the gas?
Are you losing that drive you had at the beginning?

The same can happen in any fitness goal/transformation too. So how can you stay motivated?

1 - Always have a goal & revisit it from time to time.
I covered this in previous posts regarding breaking your goals down into smaller manageable targets and focusing on your why.
It's important to keep checking in with these as they motivate you to achieve each mini goal.

2 - Log your progress.
Using a training log, or app to track your workouts serves as great motivation. See the reps and weights going up only means you are getting better.
Logging body weight and measurements also give you positive feedback and reaffirms your hard work is paying off.

3 - Listen to your favourite music.
Listen to something that lifts your mood and matches the intensity of your workout. It also serves as a way to block out the distractions around you while training.

4 - Get a training buddy.
Training with someone with similar goals is a great way to keep motivated and accountable.
Set a time to train, turn up, and push each other for those hard reps.
Find your tribe, get a coach, and build a support network.

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Finding Your Why.

What is your Fitness WHY?

Finding and knowing your fitness why is one of the most powerful mindset tools you will need at the start of your fitness journey.

This ties in closely and should be a part of fitness goal setting that I covered in another post. Before you begin, YOU NEED TO KNOW YOUR WHY.

Your fitness why is the reason you want to achieve your goal. The deepest, darkest emotions and feelings you have about yourself and your body. What you want to change and more importantly the reason or reasons why you want to make this change.

Everybody’s why will be different but knowing yours will help you focus on your goals and put you in the best place to smash through your comfort zones and push through those low motivation moments.
You need to know exactly why and what you want to change before you can start to change it!
To make this as powerful as possible you need to dig down deep inside yourself. Past all the superficial bs and wishy-washy answers and find out, for yourself why you want this more than anything else.
You need to be authentic and 100% real for yourself. You came up with this goal for a reason and only you know why that is.

Dig Deep To Find Your Why!

Sometimes identifying your why can bring up emotion’s, it can even be buried way down inside your subconsciousness.
You may have created barriers stopping it from coming to the surface.
No matter how hard it is you need to dig down, keep asking yourself why, why do you want to achieve these goals? what is motivating you?
The good news is the more emotion you can attach to your why the better, the bigger the motivator and the more powerful it becomes.

Your Why is Your Motivator

I believe that motivation is something you have or you don’t have its something you can be given or buy.
As a personal trainer accountability is what I give, a routine, support and guidance when you losing focus. If you lack motivation you are making this journey an uphill battle for both of us and the chances of you staying on course to achieve your goals are slim.
One of the main reasons for lacking motivation is not identifying and being aware of your why. Let’s face it if you don’t know why you are doing something then why would you keep doing it especially when it is as challenging. as changing your routine and your body.
Your why is the reason you will change the way you eat, the reason you want to better yourself. Its the reason you wake in the morning, what gets you to the gym, it is your motivator and it enables you to push yourself more than you have ever done before.
I can’t find your why for you. You have to do that for yourself.

Finding Your Fitness Why

So how do you find your fitness/weight loss why?

To find you’re why you literally keep asking your self why and when you answer that why ask again.

For example:
• “I want to lose 20kg of weight and drop my body fat percentage to 12%”
• WHY?
• “Because my doctor has advised me to lose 3 stone and I believe that is a healthy fat percentage” (Outside influence)
• WHY do I want to achieve this goal?
• “Because for the first time ever I have been told I am morbidly obese, I knew I was overweight but never imagined it was so bad”
• WHY is this important? how does this make you feel?
• “I feel awful, I feel disappointed, I feel shocked, I feel scared, I feel worried, I feel sad but I also feel determined to change this”
• WHY are you so determined now?
• “Because of how close I am to diabetes and other life-threatening illnesses”

Keep drilling down till you find enough fuel to keep your passion and fire burning until your goals are achieved.

Do this for each goal.

*Remember the more reasons, emotion and passion you can attach to this the more powerful it becomes

Visualise Your Why

This follows on from the last point, the first step in visualising your why is by writing it down.
By writing it down you are finding it, thinking it, saying it, writing it, seeing it and reading it this process is cementing it in your brain.
Think of it as making a contract with yourself, the content you have written is what you are going to do and by signing it you are declaring to yourself by yourself that the work will be done!
When you have finished and you have written it all down and signed you are going to put this somewhere you can see it everyday and or somewhere you have access to it when you need.

As You Change So Does Your Why

Fitness journeys are an amazing thing if you can stay on the path to success.
Every day I see clients changing before my eyes not just in physical appearance but also in strength, fitness, health, confidence, willpower, and motivation.
As you change so to might your why and this is fin this is the idea. But don’t forget you’re why is part of the reason you made it this far so as you and your goals change, update and rewrite them as the old ones have been achieved and you have new goals moving forward.
It is an extremely powerful mindset tool to achieve a goal and therefore your why changes, look back at where you started then rip it up and make brand new goals to achieve things you never felt possible at the start.

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So how’s that new health kick/fad diet going?

Feel tired?
Low mood?
Not getting results?
Unsustainable?

Here’s a free guide to setting up a sustainable fat loss plan that will get you results.

Interested in getting a custom plan that will guarantee results, get in contact.

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Client Check-Ins Today.

⭐️ of the week is

3kg down in 2weeks. Just following the simple habits from my previous post. Nothing crazy, just building a routine that fits in with her crazy life.

Well done Ann 🙌🏻

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When starting out on a new health kick. Whether that be for a holiday, summer or a new years resolution people seem to 100% committed and bought into the process of achieving their goals. They go all in, new diet, train 5 days a week, add additional cardio and cut all enjoyment out of their life.
That’s great if you are a 'Robot Client' who will do what ever to get where you want. In truth, and I say this from years of experience I've maybe a handful of clients that can literally do this and sustain it.

Life sometimes hits hard and gets in the way.

So what can you do? The best thing to do is create just a few simple habits, from there you can build on these. These habits don't even have to be hard, if anything they are simple requirements we need as humans and people.

1. Nutrition

People often set of with some sort of 'on trend' bs diet, juicing, cut complete food groups out, crash diet, there is so much crap out there I couldn’t list them all.

- The best thing to do is just clean the diet up, eat in a small deficit and eat things you enjoy, don’t do anything to stupid, follow an 80/20 rule and you can still enjoy life.

2. Sleep

Massively underrated i won't go in to the science behind it all as you would stop reding or fall asleep (there's an idea). Think how you feel the morning after a bad nights sleep, think about how your day goes. Knackered from the off, hit the coffee/caffeine all day, make poor food choices, suffer crashes in energy as a result, irritable, struggle to sleep later in the day.

- Try to aim for 7-9hrs sleep. It’s a basic human function we need.

3. Exercise

Instead of trying to kill yourself from the off, or follow some amazing cookie cutter programme from the internet, invest in a coach or group programme that can be tailored to you and provides accountability.

- Look at your free time and family commitments and book in like you would a meeting time in the gym.
- Aim for 3x week to start with.

4. Wellness

In a world now where industry is global and we can be contacted 24/7 via multiple means, it's import to also realise we need down time, only so many hours in a day and we effective only get paid for a certain number of them. Self care and family time are precious and time we can't get back.

- Take time to wind down in the evening, meditate, have fun with the kids chill with your partner, go for a walk.
- Put the phone in airplane mode and don’t go near it 1-2hrs before bed.

See how this helps your sleep.

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