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14/07/2022

Yep the kids are breaking up and our training routine can become hard to keep to.

So what do we do 🤷‍♀️

First thing is that they’re enjoying the summer break and having some chill time!

Secondly, we need to keep sane and training is the best way to keep mentally on track!

But we also don’t want to get stressed about it either.

So my plan for the school holidays, is to look for 30-40 minute breaks in the week, where I can hit 2 lifts or exercises to a high intensity for 3 sets.

2x3 rule!

I won’t miss my prep at the beginning and then do the
2 lifts at 9/10 level.

I’ll aim for 3 x a week and if o can get a 30 min conditioning session in as well that’s a bonus.

Stay as active as I can and protein is always a non negotiable.

If you need any help or support over the school holidays drop me a message.

20/06/2022

Building strength can take time and consistency.

As the body adapts we need to progress, but at the centre of it all is a strong core, especially if we want to get stronger for life 💪

Stability is the key to unlocking a strong core and a stronger body, with more capabilities.

Ultimately looking great and feeling amazing.

DM me if you need help planning your gym sessions or about online coaching.

15/06/2022

Always needs a reminder, not to use exercise to burn calories, but to get stronger and increase your metabolism.

BMR - basal metabolic rate.
Energy we use at rest.

NEAT - Non exercise activity thermogenesis. Energy we use in just daily life. Walking, cleaning, picking up laundry, walking to school.

TEF - Thermo effect of food. Energy used to digest food. Remember protein takes more digestion than carbohydrates but we still need the right amount of carbs to power through the day.

EAT - Exercise activity thermogenesis. Energy used when training.

However, the higher our muscle % the more energy we’ll use at rest or daily life, as muscle is dense active tissue that needs more calories to perform than fat.

Lift weights, get fitter and increase your protein intake and see the results 💪

13/06/2022

Kim.

So proud to post this not because of the progress she’s made physically but mentally.

After 4 months of 1-2-1 coaching working on form, Kim transferred to online. 12 weeks of accountability and tightening up on nutritional habits and she’s progressed even more.

Focusing not just on getting stronger and building lean muscle but on getting fitter, now running 5k’s with lots more to go.

She has no excuses, she’s consistent, some days she doesn’t want to train but gets in there and feels better when she’s done it.

Seeing her last week in the gym with a beaming smile, glowing and looking happy is what it’s all about.

Just the start for this one… more PB’s and a 10k next 💪

12/05/2022

The one you’ll do consistently!

I’ve been asked this a few times recently and my answers always the same.

To get stronger and fitter you need to:

💪 Train consistently.

💪 Train to an intensity that make your sessions productive.

If you’re really busy and training frequency can be different each week, then an Upper/Lower split won’t be as productive as Full Body.

You might miss an upper one week, lower the next.

So 3-4 Full Body sessions,
Done at the right intensity is going to be more productive and get better results.

Ultimately giving it your all in a session and not comparing yourself to other people will get you closer to your goals ✌️

Or working with a coach 😜
is another great way to make your sessions productive.

DM me for 1-2-1 coaching or to find out more about my 360 online coaching.

Look good, move well, for life.

11/04/2022

A big no!

It’s hard for women to increase muscle size to a level that looks ‘bulky’.

Couple of reasons why..

A. We don’t have high levels of testosterone which make it easier to build muscle.

B. You need to be in a calorie surplus to add any size onto your body (muscle or fat).

But that doesn’t mean you can’t increase muscle, look leaner and be stronger!

We just need to train progressively and work through the plateau’s.

If a set feels easy, it’s not challenging the muscles.

We need to eat the right daily levels of protein.

Be patient!

Be consistent in all of the above 👆

Drop me a message for a chat and I’ll explain more.

Look good.
Feel good.
Move well.

04/04/2022

Always strive for progress in your sessions to get stronger
💪

(against your self not others)

It doesn’t have to be adding weight on all the time.

Adding slower reps, quarter reps or increasing the weight are all great ways to progress.

Moving to a barbell can be a great progression from dumbbells or kettlebells.

Barbell exercises recruit multiple muscle groups and help even weight distribution so you can go heavier.

It’s part of the journey to get fitter and stronger 🏋️‍♀️

Having a coach is a great way to feel comfortable with the barbell.

DM me if you’d like to push past the DB’s and Kettlebells.

Ladies don’t be afraid!

28/03/2022

What a goal!

Client goals are all individual
To them and programs have to be too.

Karen’s an Army Reserve and has to complete a routine fitness test, since lockdown, in April.

We’ve been working towards it with online programming for the last 6 months and she’s ready to go 💪

Not your usual program but this is when functional training really is so important.

We’re confident that’s she’s got the strength, endurance and fitness levels to smash it.

2 more weeks till test day!

21/03/2022

Monday vibes..

Don’t put off your session, get stuck in and the week will follow positively 💪

For anyone new to following, I love training women to get strong and fit ~ ready to take on what life throws at them.

Life’s full of challenges and training functionally with minimum machines means we get a super strong core, ready for daily life and look great in the process.

How’ve I started Monday?

⭐️ Ate oats, protein and a good dose of vitamins & coffee ☕️

⭐️ Trained some inspirational ladies who juggle work, kids,
Life ✌️and graft hard in their sessions - they know it pays off!

⭐️Lifted some metal myself and finished with some double unders and devil press 🤢
Practicing new skills!

I PT from home & Joe Ralphs gym, as well as online.

Always love a chat with anyone who wants to progress or just get started. Get in touch 👍

03/03/2022

Unfortunately so many women I speak to still train to ‘burn calories’ and think doing lots of cardio will keep them smaller.

Few reasons why this is such a waste of time.

☑️ Our bodies are designed to survive - end of. So we adapt quickly to stresses put on the body. If cardio is your only method of training, you probably plateaued a long time ago, so what you do now is probably just making the body tick over.

☑️ The amount of calories the body uses in one session is minimal compared to what we use being active from when we get up to going to bed.

☑️ Fitness trackers are very inaccurate. All they do is record your heart rate from your wrist if it’s a watch. The formula used is generic, so they can’t be accurate.

Focusing on getting stronger and fitter will create a body much more effective at using energy, both at rest and when you train.

☑️ Muscle is active tissue. It uses more energy at rest than fat tissue.
☑️ Being fitter and doing specific cardio conditioning, creates a stronger heart and your fitter to lift weights and also for life outside the gym.

☑️ Managing your nutrition at the same time as getting stronger and fitter will lead to a life of non restrictive eating and free from ‘burning calories’.

Train smart, work hard and the results will come.

Look great.
Move well.
Be stronger and fitter for life 💪

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