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Feel Good With Fiona

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España
Arguineguín
Feel Good With Fiona

Fitness and Wellbeing Coach

Wanting to help people to move more and feel good �

Enquiry form: https://forms.gle/Lmost9UdzHxFbF5h9

11/05/2022

It's comments like this which are absolutely priceless.

Exercise is so much more than just trying to lose weight and to bring the number on the scales down.

It's about feeling good within yourself. Growing in confidence, appreciating what your body can do, reducing your risk of injury, and just all round feeling good!

As a coach I'm here to help you achieve your goals, but I'm also here to help you learn to feel good within yourself too.

Thank you to those of you who have already made an enquiry about working with me. I'm currently not responding to enquiry forms whilst I'm away on holiday, but upon my arrival back home (22/05/22) I will be going through them all and getting in touch so keep an eye on your emails that weekend! 📩

22/03/2022

Protein is one of the 3 macronutrients and consuming an adequate amount is important for optimal health.

It's essential that we consume enough protein as it is important for building our cells. Don't just think of building muscle, but also think of strong nails and glowing skin etc...

Protein is also the most satiating macronutrient meaning it leaves you feeling fuller for longer due to it taking the longest to digest. So if weight loss is your goal, having a high protein diet will help you with managing hunger and if you find you tend to over eat, that's probably because you don't consume enough protein within your diet.

Protein is also important to allow our bodies to repair and recover. During movement as your muscles break down, protein is what's used to build them back up again. So if growing muscle is your goal, then you should also be looking at consuming a good amount of protein to help with hypertrophy.

For the average adult, you should be consuming 0.75g of protein per KG of body weight per day.

13/03/2022

HOW CAN ONLINE COACHING HELP YOU? 🤔

Your life is made up of way more than just the hours of exercise you do each week. With online coaching you will have access to me all day every day, not just during the 1 hour you're training like you would with a PT.

You can...
👉🏽 Ask questions at any point
👉🏽 Send me form videos to analyse to help you improve your exercise
👉🏽 Tell me what foods you have planned for nutritional advice
👉🏽 Message me when you need some extra motivation when you're in a bit of a slump
👉🏽 Have me as your accountability partner
👉🏽 And so much more.....!

I will...
👉🏽 Give you something clear to follow
👉🏽 Reduce the brain work needed to exercise
👉🏽 Give you guidance
👉🏽 Cheer you on
👉🏽 Support you during the highs and lows
👉🏽 And so much more.....!

This not only gives you that extra accountability but it also provides you better value for money because for what you would normally pay for 2 PT sessions you get a full months supply of coaching focused on your whole lifestyle instead!

For more information pop me a message or fill in the enquiry form in my bio to schedule a call together as I'd love to have a chat ✨

❗Online coaching spaces are now very limited with only a couple more spots available❗

12/03/2022

I bet you overthink things, think that some things are way too far out of reach, don't believe that you're capable....and I also bet you don’t feed yourself with the possibilities of what can go right and what you can do.

Well you should stop doing that because you will start to believe it. That's what the self-fullfilling prophecy is; being told something so often that you believe it.

It’s all imagined, all in the mind. You should be busy visualising something greater into existence for yourself. Use that energy you doubt yourself with to believe in yourself!✨

05/03/2022

I was having a conversation the other day with someone where they want to lose some weight. During this conversation we were talking about how they live a pretty sedentary lifestyle.

This led to a conversation about their NEAT (non-exercise activity thermogenesis) which is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended from walking about, typing at work, doing the house work, and just doing mundane things like fidgeting etc!

Increasing your NEAT is so much more beneficial than going all in by restricting foods, hardly eating and suddenly going to the gym 6 days a week! In the long run you'll find it much more sustainable and will see results from it.

This is because by simply increasing your NEAT you will increase your daily energy expenditure which will have a significant role to play in weight management.

So, before trying to look at one hundred and one things at once to help you achieve your weight loss goals, why not start with the basics. Set yourself a step goal and start building up that NEAT. Once that's become consistent, then you can start focusing on other factors.

Now go and pop your trainers on and get out for a nice Saturday morning walk, you'll feel better for it after! 🚶🏼‍♀️🚶🏽

24/02/2022

Now this is what it's all about!

I don't believe we should measure our success and progress by what the number on the scales or the number on the measuring tape says.

It should in fact be measured by how we look and feel. Because let's be real, the amount you weigh means absolutely nothing!

I am so proud of my client Jess. I have been working with her for a few months now, which in the grand scheme of things is nothing, but she is just killing it! This morning when doing her check in she had this listed as one of her wins for the week and I just felt so happy! She has a holiday booked for May which we are currently dieting down for and wins like this just shows that her consistency is paying off! Less than 10 weeks to go and I am so excited to see what we will achieve ✈️🌷

20/02/2022

Can we just take a moment to talk about why people exercise....

People often get so fixated on aesthetic goals and work out to loose body fat, to lose weight, to look better, to burn off yesterdays consumed calories.

Firstly, these are some good goals to have and a fab starting point. But there are so many other reasons to be physically active other than to 'look good.'

How about to help us carry the heavy bags whilst doing your food shop?

Or to help you run around the park with your children without running out of breath?

What about to improve bone density and strength reducing chances of injury if you had an accident?

Or to lower your resting heart rate or blood pressure?

I could literally go on and on about all the benefits movement has for you, and if you want to hear some more or to ask any questions about how exercise could help you feel free to pop me a message. I'd love to have a chat!

07/01/2022

We live in a world where people are obsessed with calories. But what exactly is a calorie?

It's basically a unit of energy which our bodies need to survive! Our bodies use energy (calories) for activities of daily living; ranging from moving to breathing. When we're consuming more energy our movement will naturally be higher without evening noticing. You'll naturally fidget more for example. When our bodies are consuming fewer amounts of energy, your movement will be considerably less.

It's so common that people panic after the Christmas period because they've consumed a large quantity of food. More often than not, people reach January and want to try and 'burn off' the calories they consumed over the period.

Instead, try and redirect your focus on how much more energy you have to fuel your work outs. From having higher levels of energy, there is more chance to progressive overload your exercises to build tissue or muscle as an end result.

Remember, calories aren't the enemy.

04/01/2022

Over the past couple of days I've had countless people ask me if I've made any new year's resolutions.

The straight forward answer to this is been no as I believe new year's resolutions are made to be broken. Who can honestly say they made a new year resolution and stuck to it?

Instead, I have made goals. This is because a goal is something with an end result. A goal provides direction where you reach an outcome. Goals involve thought, planning and consistent action whereas a resolution is just a decision to do or not to do something (which will get you no where).

With this in mind, I ask you to dismiss any resolutions you have made this year and I suggest that you sit down and plan out some goals, (please make sure that these are realistic) and decifer what actions you need to take to achieve them.

01/01/2022

A huge happy new year to each and every single one of you! May this year be filled with lots of happiness and movement!

Take some time today to think about what goals you have for this year and make the most of every opportunity given to you.

And, finally, a special shout out to my wonderful clients who are just incredible! I am so excited to continue working with you this year and to watch you smash your goals! ✨

30/12/2021

Progressive Overload...

It's phrase chucked about quite a lot these days. But what actually is it? 🤔

Progressive overload is when you gradually increase the demand put upon your body. Whether that is by increasing the weight, the frequency, the repetitions or slowing the time under tension down in your resistance training. Or for cardiovascular training you can add an incline, increase the speed, increase the duration time etc.

Why do we do this you may ask. We do it to improve our strength, muscle size and endurance. It also improves our bone density, connective tissue strength as well as our cardiovascular fitness.

So, for example, as you can see in these pictures, the total amount of weight I put upon my body in my leg session on the 16th compared to 6th has increased by 884kg.

What I also done on the exercises where I didn't increase the weight or do extra reps was slow the tempo down so that my muscles spent more time under tension.

Comment below how you have progressively overloaded over the last few weeks in either your resistance or your cardiovascular training ⬇️⬇️⬇️

28/12/2021

Want to start 2022 off on the right foot with a bit of movement?

Well join me at 9:30am on New Year's Day for half an hour where you'll need zero equipment other than yourself.

All it will cost is £3 and I'll then send you the link to access our live workout so we can move together.

Dirección

Barrio Barranco
Arguineguín
35129

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