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ASK FITNESS, Libby-Mae Fitness Studio, Billinge (2026)

21/08/2023

Make everyday count, get outside, move your body and count your blessings🫡

18/08/2023

Celebrating the studio’s anniversary Farmer Strong with some incredible ladies💪🏼✨

10/08/2023

YOU ARE ONLY AS GOOD AS THE PEOPLE YOU HAVE AROUND YOU✨

Surrounding yourself with people who motivate, push and inspire you is so important in order to become a better YOU.

Think about your current environment and the people you choose to associate with. Do they challenge you to be better? Do they contribute towards your goals? Do they make you feel good?

Or

Do they criticise your dreams? Do they judge you? Are they an energy drainer instead of an energy booster?

Support networks are crucial and when you don’t have that positive social environment, it can make your journey lonely and isolated, making your goals 10x harder to achieve.

As a coach, I love bridging the gap between someone’s goals and being the support system for people to expand their experience with nutrition, training and mindset. I will ALWAYS have your back (literally and metaphorically) when you are serious about levelling up. You want to improve your mindset? Cool, so do I. You want to train for a competition? Cool, I’ll do it with you ( 😉).

The biggest learning curve I have had is starting out on my own in my journey a few years back, thinking I could do it all by myself. I was so wrong. I had to go out of my comfort zone and find my ‘people’ who get me and who push me to be better everyday. I still need a support network to pick me up when things get tough, and for that I am grateful for the women who support me💗

Are you looking for someone to be in your corner? Do you need to find a community of women who are like-minded and all striving to be better? Then welcome hehe✨

04/08/2023

🚨Lyndsey’s 16-week transformation🚨

OVER 1 STONE DOWN
10CM DOWN ON WAIST
7CM DOWN ON HIPS

Look at what’s possible when you decide to commit to yourself? Previously, Lyndsey had been there and done it with trying to loose weight and feel incredible. As a teacher and a busy mum, Lyndsey was feeling stuck and confused as to how she could make the transformation and gains without having to completely change her lifestyle🤷🏼‍♀️ Sometimes it isn’t about making dramatic changes. It’s about making tweaks to your daily routine and being held accountable to your habits which can make the wider impact long-term. This is exactly what we worked on. Main things we focussed on to get Lyndsey these INSANE results in just 16 WEEKS:

✨Time-management: Through habit-stacking and streamlining her priorities we were able to ensure those boxes were ticked without going out of her way too much so she could spend time with the kids.
✨Training programme: Lyndsey’s programme started off at home and we progressed into the gym which levelled up her training intensity and accelerated her results.
✨Nutrition: Lyndsey struggled with yo-yo diets and so implementing IIFYM and focussing on the importance of her macros made the crucial difference in building a bulletproof perspective on nutrition and the principles of a fat loss phase.
✨Accountability: we ensured that Lyndsey had weekly check-ins to review her progress and make any necessary adaptations to her programme or targets. This meant that every week we had a direct POA to ensure progress.
✨Flexibility: This was not a ‘give everything up’ scenario. This was more like a lets ensure you can still live your life, enjoy your social events and work hard af along the way.

Ultimately, Lyndsey has proven how you can also transform your life with minor changes and that added accountability. Ask yourself, do you make promises to yourself and break them easily? Do you say your going to go to the gym and you allow yourself to miss it? Accountability can bridge the gap between success and failure🙌🏻

We have 2 more spaces available for online coaching, DM me to chat about your goals🤩

30/07/2023

Strength through Adversity⚡️

When you look at everyone online, they are living their best lives right? They don’t show you the struggles or the challenges they face. Reality check, take into account that we are human. Everyone faces their own struggles and thus it is SO important to be humble and kind to yourself and those around you, always.

When faced with a crisis, it can be difficult in the moment to imagine the experience will eventually lead to some type of growth. Resilience is a person’s ability to bounce back from adversity and grow from the challenge. The easy option is to allow all of your habits and standards to drop. Naturally, if you injure yourself, you may be thinking, how can I make any progress if I can’t train?

The key is to focus even more on the things you can do instead of throwing a pity party. Which is exactly what I did. Having just injured my knee, immediately I thought that all my progress is down the drain. I allowed myself to have that state of mind for a day. From then on, I have focussed on what I can control and build on. Nutrition, work, education, mindset are few of the things I have been able to put my time into. Habits which normally don’t receive as much attention as they should, and I am so grateful to have had the chance to sit back and breathe for a minute, despite being hella injured!

Shifting your perspective is imperative. I know so many women who can’t see light at the end of the tunnel but I promise you, stay strong, resilient and keep trying to be 1% better than you were yesterday✨

23/07/2023

Eating out and hitting goals🍔🎯

LETS GET REAL.
NOBODY wants to give up their social life. However people believe that in order to lose weight or hit their physique goals they MUST eradicate all enjoyment of socialising and abandon the social calendar for good🚯

Well I am sorry but you are wrong.
You can very much still achieve your goals and eat out. The impact of cancelling plans, avoiding social occasions and losing friends is far greater than the impact of one meal out on your daily calories and macros✨

We want to get smart about this.
Yes we want to encourage you to live your best life, but within moderation.
This isn't giving you free reign to go on a mad one because an online coach said it was ok. This is more to let you gals, who I know stress about this, feel more reassured that socialising & enjoying your life is PARAMOUNT to ensure long-term sustainability🧮

We don't want this All-or-Nothing mindset to creep back in so moderation is key. My top tips to do BOTH:
1. PLAN AHEAD - I am a gal who checks the menu before I go, purely because I am a massive foodie but also because it helps you to organise your food (cals/macros) within the day around this.
2. PROTEIN - Try to hit most of your protein goal before your meal out. Peace of mind that you are still hitting your goal and also allowing you to actually eat what you want and not having to always opt for a high protein meal.
3. HYDRATION- Sipping on water throughout your night to limit alcohol intake. Set yourself limits.
4. DON'T STRESS - 1 meal out is not going to make you lose all of your progress!

REMEMBER, life is for living and making memories but it is important be honest with yourself about whether you are burning the candle at the wrong end. Yes enjoy that birthday and that meal out but don't use this mentality to say F**K it and go out every weekend and blow your weekly progress💗

13/07/2023

MEGAN’S INCREDIBLE TRANSFORMATION UNDER 6 MONTHS!🔥

Megan has managed to drop:
⬇️8kg (over 1 stone)
⬇️9cm off her waist
⬇️7cm off her hips

I honestly can’t put it into words how incredible this girl is. Megan has been through SO much through the time we have been working together and yet she has shown up for herself every single freaking week. Having come from a place of previous failed diets and a negative relationship with herself and the scales, Megan has transformed her outlook on training, nutrition and her daily habits. Even more, Megan’s mindset is something which has grown immensely and her setbacks have been perceived more as set ups for major comebacks rather than using them as excuses👑

So what did we do?
✨ A training programme which was designed specifically to Megan’s goals
✨ Nutritional goals and focus on education formation of macro’s and weekly reviews
✨ Focussed on energy expenditure (steps, rugby and pre-season fitness)

Doesn’t seem so hard right. But so many struggle to nail these basics. Megan has well and truly mastered the basics and we are now working towards so much more than she could have imagined from when she began! I am so proud of you Megan and I can’t wait to see what is more to come for you, let’s do this🔥

If you are interested in online coaching and want to commit to transforming yourself, drop me a DM and we can chat about the next steps🥰✨

10/07/2023

You are a product of your environment🌗

Believe it or not, your decisions are largely influenced by what’s around you:

⚡️ The plates you use to eat dinner with have a wide area, so you tend to fill them up with more food than you need.
⚡️ Your friends go out drinking every weekend so naturally you don’t want to miss out and you go. Because they are drinking, you think you need to drink.
⚡️ You have your phone with you before bed and scrolling social media becomes a habit, maybe an addiction.

So even if you set out to complete a task with the best of intentions, it's no use if your environment dictates otherwise. We look around at other people, objects, and social trends which serve as reference guides for us on how we should act and respond.

To do something out of the ordinary or expend additional effort without an immediate benefit takes up a lot of our willpower. There's only so much of it we can handle before our mental energy runs out. So most of the time, we tend to choose the path of least resistance. And if something we want to do is out of reach, we'll probably just put it aside and do something that's more convenient for the time being, especially if that task is challenging and requires a lot of effort.

Design your environment so that you make better choices. If you set up your surroundings so that making the best decisions comes easily, then you can set yourself up to practice better habits. Often, we think that change comes from within. We believe that achieving a goal is about changing ourselves and what we think. But we discount the fact that optimizing our environment to make better choices can make a large impact on our actions✨🌼

15/06/2023

Summer☀️ & your goals🎯

We are very much in the height of enjoying the sunny weather and this can mean one thing. Loosing sight of your goals. Hot weather can impact you by making your daily habits seem 10x harder. Steps feel sweatier, the gym is HOT, the beer gardens are popping off and holiday season is here🌴

It is super important not to loose sight of your continued hard work and consistency with habits. Make it easy for yourself. Get your steps or workout in before it gets too hot and ensure you are having plenty of water every day! A lot of people use summer as a goal to feel incredible for. Yes while this may be an amazing target, what is the sustainability of your lifestyle long term looking like? Are you trying to feel good for one event or are you trying to build a lifestyle which embodies the best version of you? ✨

Get clear on your goals and understand the external factors which can hinder your progress. This can seem overwhelming for some and so as a coach this is exactly what we work with clients on, taking the guesswork out of it so you have a clear pathway to reaching goals!🌈

02/06/2023

HOW TO GET MORE PROTEIN IN🍗

If you struggle with reaching your protein goal, have a read of these tips⤵️

1️⃣🍽 CONSUME PROTEIN WITH EVERY MEAL

This is the easiest hack EVER to increase protein! Make sure your lunches aren't just a ham sandwich, but something PROTEIN RICH! This will also work to keep you fuller for longer

2️⃣🍗 CHOOSE A PROTEIN-RICH SOURCE!

chicken breast can sometimes be almost 60g protein (depending on its weight), whereas 10 chicken nuggets won't even reach 30g protein.

Whey protein shakes are a super convenient tool to increase your protein intake.

Whether you drink clear whey protein…

Make your whey protein into a smoothie with some oats and banana…

Or just mix 2 scoops with some water…

They are SO easy and affordable, and are protein denser than something like a protein bar (e.g shakes contain a higher concentration of protein per, say 100 cals, than a bar would)

2 scoops of whey protein with some water is an easy 40-45g protein for less than 250 cals and can be consumed any place, easily, without needing to cook or spend a fortune.

3️⃣ STOP SKIPPING BREAKFAST!

Especially if you are someone who usually skips breakfast and then has a minimal protein lunch, cramming all of your protein goal in in the evening is going to be difficult, tedius and you will very soon be fed up of it🙄 have it with EVERY meal!

Once my clients learned these tricks, their results DRASTICALLY changed and they were able to hit their protein target with no issues🎯

I have a cheat-sheet for protein swaps that helps my clients every single day. Do you want it? DM me “PROTEIN”

31/05/2023

Drop the All or Nothing Mindset.

An All or Nothing mindset is the BIGGEST barrier I see keeping people from reaching their goals. You will tell yourself “there’s no point in just doing 20 minutes” or you will eat one biscuit, so you might as well eat the entire pack, or “I’ll start again tomorrow”🚫

When you relate this to other aspects of your life, you will realise how ridiculous this is! If you had a puncture in one tyre, you wouldn’t just go and slash all the other tyres?!🤔

You need to realise that being consistently good is hell of a lot better than being occasionally perfect. The vast majority of your progress will come from taking imperfect action. If you find that you are either all in or all out of your training and nutrition, this can become very unsustainable‼️

This is why as coaches, we like to show that even we can live fulfilled lives by enjoying both the grind of tracking and monitoring nutrition, training hard AF and also allowing the space to eat foods we love and do things we love outside of the gym! And guess what, progress is not hindered!! This is sustainability ladies!✨

So many women think they have to give up their social lives to be able to reach their goals and this is simply not the case!

My time away for example, I haven’t been able to train as much as I would have liked or usually do at home but I’m still ensuring I can train when possible and keep my other habits in check and most of all, fricken enjoy myself while I can! A lot of women in the run up to summer will be restricting so much for their holidays when you DO NOT need to do this!! Drop the all or nothing mindset🔥

P.S a piccy of me ENJOYING myself in the most beaut place xo

26/05/2023

Time.

We are all chasing for more time in the day. It is the one thing that single handedly controls us all. Everyone lives very different lives and so time means something different from person to person.

Whether it be working a lot, time for the kids, time for yourself, we are all victims of racing against the clock to get everything done. So much so that sometimes, if not all the time, it can get pretty damn overwhelming and this leads to leaving boxes unticked (which leads to decreased motivation)📉

Time and time again (😉) I see clients who struggle to fit in their training sessions or didn’t have enough time to hit their macros properly or get their steps in for the day. More often, their response is that they didn’t have the time but it ultimately stems down to poor time management. By nailing down your routine and reducing the amount on your to-do list, we can reduce overwhelm, nail and complete the things that truly matter to you! ✨

Here are my top tips for improving time-management:

🔥 Weekly prep: whether this be prepping your food or scheduling in (I.e using Google calendar or writing in a diary) your training sessions before the week begins allows you to visualise the week ahead so you don’t leave things last minute!
🔥 Prioritising the right things: Do you spend too much time in a scroll hole on TikTok? Feel like your spreading yourself too thing? It’s okay to say no!! Sometimes putting your health and goals first is more important and it’s okay to be selfish!
🔥 Work block: Day-to-day, utilise work blocks to increase concentration and discipline. Not only doing this with work but with training, socialising, walking. Setting yourself a certain amount of time to complete something will help to get the job done quickly!!
🔥 Stop procrastinating: EVERYBODY procrastinates in some fashion. Try to prioritise the daily MUST-DO from the TO-DO because that list can look pretty long and that’s where procrastination takes over due to overwhelm.

Even as a coach, I still work on these every day and the only way you can get good at something? Practise, practise, practise!🧡

ASK FITNESS

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