aviapt.com

aviapt.com Strength and nutrition coach with over 10 years experience in the health industry.

I’m a Level 3 qualified personal trainer specialising in weight management and sports nutrition, pre and postnatal trained and I am also an indoor cycling instructor.

🌯Food Prep Club🌯   Quick and easy chipotle chicken lunch wrap. Perfect to grab during a working day or take out with you...
21/10/2020

🌯Food Prep Club🌯 
  
Quick and easy chipotle chicken lunch wrap. Perfect to grab during a working day or take out with you. These spicy chicken wraps are high in protein, low in calories and low in fat. 
 
Swipe 👉 for the ingredients and method.

➡️NEW BLOG POST⬅️   WHAT TO EAT BEFORE A WORKOUT?   What should you include in your pre-workout meal and why. The scienc...
17/10/2020

➡️NEW BLOG POST⬅️ 
  
WHAT TO EAT BEFORE A WORKOUT? 
  
What should you include in your pre-workout meal and why. The science behind it and some suggestions to build a nutrient dense pre-workout meal. 
  
Link in my bio to the full post. 
  
Add your questions 👇 or DM me

CLASS SCHEDULE FOR NEXT WEEK IS NOW LIVE    All zoom classes can be booked via my website www.aviapt.com (booking link i...
16/10/2020

CLASS SCHEDULE FOR NEXT WEEK IS NOW LIVE  
  
All zoom classes can be booked via my website www.aviapt.com (booking link in my bio)  
  
Three online classes to choose from suitable for ALL levels  
  
No equipment needed, however I do offer options to add in load so if you have dumbbells, kettlebells or resistance bands then bring them along  
  
All classes cost £5 per session, first class FREE  
  
Cyclone bookings can be made via the Harbour Club App and David Lloyd App  
  
Look forward to sweating with you next week!

14/10/2020

My partner reminded me that I hit a milestone with my business a couple of week's ago. I don't post up anything particularly private on here but my clients all hear about these two. Celebrating with a week away and bouncing into the next phase.

Thank you to everyone who have booked a class, nutrition coaching, PT sessions, shared my posts, engaged in any way with what I'm doing. I honestly love what I do and best of all get to share it with a lot of like minded people.

🥂 to the next milestone!

SCIENCE HASN'T IDENTIFED ONE BEST DIET OR EATING APPROACH.  “There’s a lot of contradictory information out there, causi...
09/10/2020

SCIENCE HASN'T IDENTIFED ONE BEST DIET OR EATING APPROACH. 
 
“There’s a lot of contradictory information out there, causing tribalism and discord where there need not be any,” says Brian St. Pierre, MS, RD, CSCS, Precision Nutrition’s director of nutrition. 
 
Despite all of the conflicting information out there, there are core fundamentals that everyone seems to agree on regardless of the type of diet you follow.  
 
⬇️ Eat less highly processed foods, eat more whole foods  
⬆️ More vegetables are better than fewer vegetables 
↔️ Eat enough good quality protein for health, performance, and body composition  
 
For the long term look at managing your food intake based on your body's hunger and fullness cues which is your best type of measure vs. weighing, measuring everything you eat.  
 
Food should be enjoyed!

🍝FOOD PREP CLUB🍝    Quinoa has twice the protein of other grains and full of essential amino acids, these meatballs make...
07/10/2020

🍝FOOD PREP CLUB🍝  
  
Quinoa has twice the protein of other grains and full of essential amino acids, these meatballs make the perfect mid-week dinner. Recipe by Warren Mendes.  
  
You can find him instagramming and look out for his recipes, hacks, videos and how-to’s on the site.  
  
Swipe 👉 for the ingredients, macronutrient split and method.

START WITH ONE THING    Trying to lose weight? Trying to gain weight? Want to run a marathon? Want to climb a mountain? ...
06/10/2020

START WITH ONE THING  
  
Trying to lose weight? Trying to gain weight? Want to run a marathon? Want to climb a mountain?  
  
Many of us wait for the “perfect time” when it comes to our health, nutrition and fitness. It’s an ALL or NOTHING way of thinking. If I don’t do something perfectly then I’ve failed.  
  
Instead of putting so much pressure on that final goal which can consume your head space, start with just one thing. Pick ONE ACTION and commit to it for just one week. For example, drink 2 litres of water per day, schedule 2 run’s in your diary and complete them, have a portion of vegetables with every meal, walk for 10 minutes per day. Make it an achievable action then commit to it for 7 days.  
  
After 7 days your starting to build a habit, your motivation will return. You’ll feel proud of yourself for sticking to it and be ready to move on to the next goal.  
  
We tend to over complicate our goals, we think long term rather than what will contribute to us reaching that goal and stay consistent. We are then hard on ourselves when we feel like we failed.  
  
Decide today, what’s your one thing you’ll focus on for the next 7 days to contribute to your big goal? Commit to it in the comments 👇 or keep it to yourself, but do write it down.

02/10/2020

CORE EXERCISES 
 
3️⃣ core exercises for you to try out 
 
Add these at the end of a workout or make sure you are nice and warmed up before doing them 
 
I say this a LOT to my client, slow and controlled, quality over quantity 
 
👉 KB toe tap (if you don’t have a KB you can hold on to a heavy chair or push your arms against a wall to build tension) 
👉 Oblique knife jacks 
👉 Reverse crunch 
 
Let me know if you give it a go! 
 
Shout out to the Motes for the music ( )

Getting client testimonials like this is always the most rewarding part of the job 🙏. I absolutely love what I do and wo...
01/10/2020

Getting client testimonials like this is always the most rewarding part of the job 🙏. I absolutely love what I do and working with such dedicated people is the best part of it.
 
It’s October tomorrow, last quarter of the year and a great opportunity to invest in yourself. I have 2 spaces left for Personal Training on Saturday and 1 evening space left up until the end of the year. For online Nutrition Coaching I have a few mid-week slots available.
 
If any of my programmes are of interest to you, please send me an email or DM and we can book in a free 30 minute consultation to discuss your goals.

You'll never regret investing in yourself 💫

National Fitness Day The annual campaign is a celebration of the valuable role that physical activity plays across the U...
23/09/2020

National Fitness Day
 
The annual campaign is a celebration of the valuable role that physical activity plays across the UK. 
 
The benefits of keeping active are at the forefront during the pandemic and now more than ever we need to make sure our lifestyle reflects an active one. 
 
What does fitness mean to me? 
 
Fitness to me is so much more than just moving. It unites people, supports mental health and can be truly life changing. Charitable fundraising is linked to many fitness activities in turn doing good for so many people that need it. 
 
REPS are running a FREE mental health awareness for sports and physical activities, the course is usually £18 but as it’s National Fitness Day it’s free until the 30th of September. I’ve placed the link in my bio and please pass it on to anyone that might find it useful. 
 
I get to work with so many different people from all walks of life, all with different challenges but one common factor. They want to feel good and lead a healthier lifestyle! 
 
gives me the confidence, foundation and energy to achieve what I want to in this lifetime. It’s no longer just aesthetics, a comparison or competition to be anything but the best version of myself. No longer just for me but also for my daughter who is watching every step of the way. 
 
Investing in your health is something you'll never regret!

🍫FOOD PREP CLUB🍫 Who doesn’t like a sweet treat once in a while? If you have a sweet tooth then this dairy free chocolat...
23/09/2020

🍫FOOD PREP CLUB🍫
 
Who doesn’t like a sweet treat once in a while? If you have a sweet tooth then this dairy free chocolate mousse feels really indulgent. It’s vegan, gluten free and high in fibre and best of all takes minutes to pull together.
 
Swipe 👉 for the ingredients and method.

THE BODY COMPOSITION HIERARCHY  Even though strength and resistance training has become more popular than ever a lot of ...
20/09/2020

THE BODY COMPOSITION HIERARCHY 
 
Even though strength and resistance training has become more popular than ever a lot of people still focus on this pyramid flipped upside down. Which is also one of the reasons why so many people struggle with reaching their desired health and body goals. 
 
NUTRITION 
 
Achieving and maintaining a healthy body is about consistency, achievable daily habits that help you positively impact ”energy in” and “energy out”. 
 
Most people know this yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. 
 
RESISTANCE STRENGTH TRAINING 
 
There is a HUGE list of benefits to doing resistance and strength training: 
 
- Improved physical performance 
- Movement control 
- Functional independence 
- Cognitive abilities 
- Increased metabolism  
- Improved self esteem 
- Improved cardiovascular health by reducing - - resting blood pressure 
 
CARDIOVASCULAR EXERCISE 
 
- Improves heart health 
- Increased metabolism 
- Improves hormonal profile 
- Improves sleep 
- Improves recovery 
 
ALL great benefits and there are more. However if you just focus on cardiovascular exercise the body will adapt to it quicker, you need to do a lot more of it to get results. 
 
Want support with some or all of these areas?  
 
Hit the link in my BIO or DM if you are interested in applying for my online or in person nutrition and fitness coaching programs.

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