UpLift, Chorley (2026)

16/08/2022

It’s time for another that’s actually Tuesday because we keep forgetting to press post 😅🤣

This week we’re talking about recovery… just how important is it for health?

The research suggests VERY! In fact recovery is a one of the main pillars of health that must be prioritised to get the most out of the other pillars- training and nutrition.

Tag a friend that needs to prioritise their recovery more!

10/08/2022

Struggling to sleep? It could be your environment that’s the problem!

Here are 5 key areas to look at to sleep proof your room so you can get more shut eye and feel more recovered. 😴

Better recovery = better training & nutrition = better results!

It’s a no brainier! 🥰

What’s your bedroom scoring out of 5? Is it sleep proof yet?🧐

28/07/2022

Fat in our diets gets a bad rep ☹️.

But are they all ‘bad’?

Fats are the most calorie dense macronutrient coming in at 9kcal per gram, but this doesn’t mean they should be avoided completely!

They’re super important for hormonal function (it's not recommended your daily fat intake dips below half your bodyweight in grams for long for this reason), our cellular function, the absorption of fat soluble vitamins AND they also provide us with a large slow release energy source that can be stored.

Fats are broken down by the body into fatty acids during digestion; some of these fatty acids (such as omega-3) are essential meaning they have to be obtained through diet and cannot be created by the body itself.

Fatty acids can be categorised into three types based on their molecular structure: Saturated, polyunsaturated and monounsaturated.

Saturated fats tend to be solid at room temperature and come mostly from animal products, unsaturated fats tend to be liquid at room temperature and mostly come from plant sources.

Reducing saturated fats and including more sources of unsaturated fat in your diet is linked to lower blood cholesterol and lower risk of cardiovascular disease. Trans fatty acids are processed fats that are also strongly associated with negative health outcomes, they are often found in heavily processed foods.

Check out these options for unsaturated and omega-3 fat sources and think about where you could replace foods high in saturated fat with these!

12/07/2022

It's not Monday but let's just pretend it is because heres a for you and this time we're talking about "muscle confusion"... is it a real thing?!

The answer is a big fat no!

Whilst it's true that eventually we become less sensitive to a certain stimulus (an exercise or rep range) this happens over weeks and months, not in one session.

"Muscle confusion" isn't the magic answer to achieving maximum gains, progressive overload is! Instead of focusing on constantly keeping it fresh, focus on your energy on repeatedly pushing an exercise over a long period of time until it eventually starts to feel stale- THEN its time for a change!

Did you get this one right? Have you fallen for the myth of muscle confusion in the past? I know I have. Let me know in the comments 🥰

11/07/2022

🌟JUNE CLIENT OF THE MONTH🌟

Does working out feel like something you have to force yourself to do? Like one more chore in your already busy life?

This is exactly how my client used to feel about her training when she first reached out to me! She had lost her love for working out and wanted to get it back.

So how did we take her from barely getting in one session a week and hating every minute to being excited to workout 3 times per week, even around a busier work schedule?

The secret- we designed her training around her life rather than trying to fit her life around her training!

After building Charley’s confidence up with in persons sessions and making training once a week an enjoyable part of her routine, it meant she was ready to step it up and move to online coaching when her new job meant she would be travelling more.

Now Charley trains 3 times a week, every week from home or her hotel room with minimal equipment, whilst still enjoying her training and reaching her goals of getting stronger.

Not only this but the nutrition habits we implemented meant Charley could stay on track without ever feeling restricted around work and social events.

Setting realistic expectations for our clients, based on them and their life removes the pressure of unachievable targets and allows them to keep achieving their goals no matter what life throws their way!

If you want to find a fitness routine that improves your life, not takes from it like Charley has, DM me the word READY and I’ll show you how to fall back in love with training. 🥰💪🏻

05/07/2022

A lifting belt wont fix your back pain!
..BUT learning how to brace properly might.

I can't tell you how many times I've had people ask me if a lifting belt would help "support" their lower back.

Most of the time, the reason behind their lower back feeling unstable, or like it requires support is because there's no effective bracing going on under heavy loads.

If you're unsure how to brace your core be sure to check out last weeks content and start learning to brace asap before considering a lifting belt.

If you're confident you know how to brace effectively and still feel like you're struggling to maintain your trunk position, this is where a belt can come in handy for heavy sets (over 80% 1RM). A belt means you don't need to fill your torso with quite as much air to create the same intra abdominal pressure and allows you to brace into the belt. I personally prefer lever belts as they're easier to get in and out of but whatever you choose, you want it to be nice and thick and worn tight enough so that theres only a few fingers room between you and the belt once fastened.

Do you utilise a lifting belt? Are you using it for the right reasons? 🧐💭

30/06/2022

Do your heavy lifts feel wobbly? Do you struggle engaging your core?

If the answer is yes, learning to brace properly could change that!

Knowing how to breathe and brace your core effectively during your lifts can go a long way for developing your core (both in strength and definition), but will also improve your ability to maintain a stable trunk position under heavy loads.

Swipe to learn all things bracing and come back tomorrow for a visual on what bracing actually looks like!

Tag a friend who needs to see this 👀

27/06/2022

Welcome back to , today we're tackling a common nutrition myth regarding food choices when dieting.

Despite most of us now being much more familiar with the term "calorie deficit", many people still struggle with the concept of including foods you enjoy whilst eating for fat loss.

Gone are the days where dieting has to be miserable and plenty of research suggests that a more flexible approach to dieting yields better long term results.

It's important to remember there is no such thing as good and bad foods, only more nutritious and less nutritious. For fat loss, the only thing that matters is the calorie content of the food, and 200kcal of chocolate adds to your daily total the same as 200kcal of apple would.

Of course its important to consider whether our food choices are in line with our goals, you probably wouldn't feel too great if you ate your entire daily allowance of calories in food lacking real nutrient value, but planning in and making room for the foods we really love in moderation is a great tool for long term success.

25/06/2022

Following on from our intro to energy balance, here's a nice visual breaking down exactly how your body uses the energy you get from food!

Basal metabolic rate (BMR)- the energy required by your body to keep you alive and maintain basic functions such as respiration, cardiac function and maintaining body temperature.

Thermic effect of food (TEF)- the energy required to digest the food you eat.

Exercise activity thermogenesis (EAT)- Calories burned during exercise. This is affected by bodyweight and fitness levels.

Non-Exercise activity thermogenesis (NEAT)- The energy burned from everything that isn't sleeping, eating or conscious exercise. NEAT includes things such as fidgeting, walking, talking with your hands, typing, working and generally going about your daily life.

Although BMR makes up the largest percentage of our TDEE, it's the one we have the least control over whereas we can directly effect our non resting energy expenditure through our nutrition and movement choices.

Getting your steps in, eating high protein foods and adding daily enjoyable movement to your routine can all help boost your total daily energy expenditure!

22/06/2022

Sick of hearing the phrase "calories in vs. calories out" with no further information?

Scroll through for a quick breakdown of what actually makes up energy in and energy out! 🍽🏋🏼‍♀️

We have plenty more posts coming in future where we'll dive into each aspect in more detail too so make sure to hit that follow button and keep your eyes peeled! 👀

If you can't wait, all our clients learn this information as part of their coaching because we want them to feel educated and empowered- not just following blind instructions!

Drop us a DM to find out which service would be best for you. 🥰

16/06/2022

Want a coach to support you in the gym but don’t have time to commit to in person sessions? Our online coaching service means this is possible no matter where you are!

Delivered via an easy to use industry leading app, this service makes it easy for us to support and keep you accountable daily in order to reach your goals. It’s a high contact service that includes nutrition support, video form checks and unlimited contact with your coach allows you to truly understand your coaching and makes sure you never have to tackle a problem alone.

Our online coaching has been super exclusive and limited to just 10 clients in the past to ensure we can offer the best possible service to our, but we are now able to turn this to 15 and open 5 more slots to start in July!

It’s unlikely we will open more for the next few months so if you’re ready to take action towards achieving your goals, now is the time to act.

If you want to join my team, but are wondering if this opportunity is right for you, send me a DM and let’s chat! No pressure, just an honest conversation about if I can help✨

14/06/2022

All jokes aside, there’s a reason even coaches have coaches!

For beginners, having a coach takes away the stress of worrying about your form or following generic programmes not designed for you and your goals.

For more advanced trainees, having a coach helps keep you accountable and means you can put the stress of worrying about your training into someone else’s hands.

For me personally, I’ve always had a coach and I’ve learnt so much along the way through them. But the major benefit comes from delegating the responsibility of planning my own training onto someone else, because then I have so much more time and energy to put into coaching my own clients!

I firmly believe one of the best ways you can spend your money and get better at something is to hire an expert to teach you how rather than struggling through it alone. Sure you could probably learn how to do it yourself in the long run, but that would take a significant amount of time and effort you would probably rather spend on other more pressing things.

The end goal is always client autonomy, but hiring a coach is certainly a fast track to the knowledge autonomy requires, whilst saving significant time and energy. 😊

We currently have 5 new spaces for online coaching ready to start in July! Apply via the link in our bio if you’re ready to hire a coach and reach your fitness goals without worrying about “not having the time”🥰

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