Nats Coaching

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Nats Coaching

Nutrition. Activity. Training. Support

Online coach and personal trainer - Qualified Physiotherapist

07/05/2026

What I'm hearing from my clients this week 👀

“I’m not doing enough”
“The scales aren’t moving”
“I don’t have time”
“Am I even getting there?”

This is exactly the point where most people give up.

Not because it’s not working...but because it’s not happening fast enough.

The reality is:

You don’t need perfect weeks.
You don’t need to do everything right.
You don’t need to feel motivated 24/7.

You just need to keep showing up.

The clients who get results are the ones who:
Stay consistent when life gets busy
Keep going when progress feels slow
Focus on what they can control

Fat loss isn’t just about the scales.
It’s about the habits you’re building, the strength you’re gaining and the mindset you’re creating 🧘🏻‍♀️

So if this is you right now...
Take a breath, zoom out and keep going.

You’re probably doing better than you think 🤍✨

05/05/2026

Weight roughly the same...but a completely different shape 😱

If you only focused on the scale, you’d miss this completely.

No significant drop in weight here 🙊 yet look at the difference in waist, posture and overall body composition 🔥
Leaner through the midsection, more shape through the legs and a stronger, more confident stance ✨

This is body recomposition 💪🏻👏🏻 and this exactly why I bang on about taking progress photos 📸

Stop obsessing over the scale start paying attention to the mirror, your strength and your energy 🧘🏻‍♀️

01/05/2026

1st of May 🌸

One month since I left my NHS physio job and fully committed to this new chapter ♥️

Full-time coaching 💪🏻
Being able to do the school runs 👦🏼👧🏼
Running a business that’s already fully booked for May 🥺

It still doesn’t feel real some days 😍

Thank you to every single client who’s trusted me, supported me and made this possible. This is exactly the life I hoped I could build and we’re only just getting started 🙊

Beyond grateful 🤍✨ here's to the future xo

29/04/2026

Navigating social events during a fat loss phase ✨

I loved seeing map out her fat loss phase like this:
✔️ = fully tracked day
✖️ = event, no tracking
⭕ = event but being mindful

Such a good reminder that it doesn't need to be all-or-nothing. So I created these calendars for my clients to map out their next 3 months 🗓️

Even if your month has a number of ✖️ and ⭕ days...you’ll still have plenty of ✔️ days.

Fat loss doesn’t mean putting your life on hold. You can have a social life BUT usually there needs to be some level of compromise.

It might look like:
• Planning ahead and knowing which days you’ll likely be over calories
• Choosing when to track vs when to be more mindful
• Accepting that not every day will be “perfect” and that’s okay

Consistency over perfection 💅🏼

Going into events with a plan (even a loose one) helps you get closer to your goals without feeling restricted or missing out.

Because the goal isn’t just fat loss...it’s building a lifestyle you can actually sustain ✅

If you want help structuring your fat loss phase without sacrificing your social life drop me a message 💌

28/04/2026

✨ CLIENT SPOTLIGHT: HAYLEY ✨

Busy nurse, long shifts...STILL taking time to prioritise herself 🧘🏼‍♀️

12 weeks progress ~1kg down...but look at the body recomposition 😮‍💨💪🏻
That waist is coming innnnn 🔥
And those back muscles starting to peek through 💪🏻

"Toning up" = building muscle, changing shape and creating a body that feels strong ✅

Hayley has made this progress with:
A trip to Copenhagen ✈️
A bout of the cold 🤧
Easter treats 🍫
And some red wine 🍷

But the biggest wins?
Feeling more energised ✨
Not being ruled by the scales ❌

This is sustainable progress ✅ This is real life ✅ This is how results last ✅

Proud of you 👏🏻♥️

24/04/2026

2 weeks in and my mind is blown 🤯

This is my sister & she is absolutely killing the NATS: New Attitude Towards Strength 12 week programme ♥️✨

Side note...she’s not a beginner. She’s been consistently weight training for years & already has a decent amount of muscle. But this kind of progress? Unreal 💪🏻

Mum of 2, student nurse on her final placement working 12 hour shifts 👑 still showing up, ticking the boxes & getting it DONE ✅

No extremes ❌ just consistency, structure & effort 🔥

We’re actually increasing Sophie’s calories because her rate of fat loss is 🤯 & the goal is to keep as much of that hard-earned muscle as possible 💪🏻

Proof that you don’t need to do more ❌ you just need to do the right things & BE CONSISTENT!

So proud of you 👏🏻✨

19/04/2026

Pasta gate 🍝

This is a BIG one because it catches people out all the time!!

I'm making lasagne...
On this pack you can see:
100g dry pasta = 358 calories
BUT when you scan it into MyFitnessPal it shows:
100g pasta = 141 calories
When scanning into MFP it's giving us the macros for 100g COOKED pasta despite us scanning the packaging

When pasta cooks, it absorbs water and gets heavier.
- 100g dry pasta → becomes ~230-250g cooked pasta

If you track:
100g cooked (141 cals) but you actually ate pasta made from 100g dry (358 cals)

You’ve undertracked by 200+ calories 🚨🚨🚨

Do that a few times a week and it can take you from a deficit to a surplus of calories!!

What to do instead:
Best option = weigh pasta dry and log it dry ✅ DON'T SCAN THE PACK...instead search for "dry weight" of whatever type of pasta ⚖️

11/04/2026

Natalie’s Notes 📝💭

MTN | Online Fitness & Lifestyle Coaching 12 week peak: the halfway mark

1 untracked day ❌
41 days of ticking every box ✅

Nutrition, steps, training, cardio ✅

Nothing fancy, just discipline and doing the basics well 💅🏼 over and over and over!

6 weeks to go 💪🏻 this is where it picks up 😮‍💨 WE'RE LOCKED IN 🔐 LAURA LIFESTYLE

07/04/2026

ONLINE COACHING 💻✨

If you’ve been feeling stuck, overwhelmed or just not sure where to start...this is for you!!

What it is:
My 1:1 online coaching is designed to give you structure, support and accountability tailored completely to you. Whether your goal is fat loss, muscle building, confidence in the gym or creating sustainable habits; I’ve got you 👏🏻

What you get:
• Personalised training plan (gym or home)
• Tailored nutrition guidance (no extremes)
• Weekly check-ins & progress tracking
• Direct support from me whenever you need it
• Access to my coaching app
• Education so you actually understand what you’re doing
• Accountability to keep you consistent

This isn’t a quick fix ❌ it’s about building a lifestyle that lasts. Consistency over perfection 🤍✨

06/04/2026

Not my usual client...it's my husband 🫶🏻

8 weeks 3-4 strength sessions a week ✅
Calories going up 💪🏻

Never mind the terrible tattoos 😂 just shows you should always listen to your wife 👏🏻💪🏻

03/04/2026

3 things you can expect when you train with me ♥️

Coaching with clinical-level knowledge:
I have 13 years experience as a physio in heart & lung surgery, your training isn’t just effective...it’s safe AND effective ✅

Training that fits real life:
As a mum of two who trains hard herself, I get it. Your plan will challenge you and work around your life ✨ no extremes, no all-or-nothing mindset ❌

Support beyond the gym:
From nutrition guidance to accountability and encouragement, you’re never just a number! I’m with you every step of the way 🤝🏼

If you’re ready to feel strong, confident and actually enjoy the process DROP ME A MESSAGE 💌

Address

Barrhead

Website

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