Fortified Coaching With Nina

Fortified Coaching With Nina My aim is to help boost your health and fitness with fun and practical ideas to get active and motiv

12/06/2024

Emma’s journey has been nothing short of incredible since we began working together.

When she started, she felt unhealthy. Despite enjoying an active social life, it was taking a toll on her mood, energy, and body. “Fed up” was a phrase she used a lot.

At that time, Emma managed her health by overly restricting her food during the week to compensate for high-calorie and high-alcohol weekends. It wasn’t working, which left her feeling stuck and unsure how to break the cycle.

Fast forward to now, our focus is on nourishing her body daily with healthful, protein-rich, nutrient-dense foods, along with resistance training and regular movement. We prioritise her overall behaviors and habits.

Emma initially lost 16 pounds, and now we are focused on maintaining that weight loss while building muscle, and it’s safe to say she is thrivinggggg

What about her socials? It’s still very much part of her life. Emma hasn’t had to give up what she loves or the people she enjoys spending time with. She’s found a balance that allows her to be healthy and the social butterfly she is.

Listen to her story 👆🏻

Stay tuned: In July, we’re launching a limited number of slots for our 16-week program.

DM us the word ‘Elite16’ for more information or to join our priority list.

I was conflicted about posting these photos It felt abit…out of character, (but just like my clients I’m trying to push ...
10/06/2024

I was conflicted about posting these photos

It felt abit…out of character, (but just like my clients I’m trying to push out of comfort zones)

And the second reason was a small fear of judgement, that perhaps your expectation of me was to be ultra lean with shredded legs and cut abs if I was going to do a photoshoot

Now I did diet for this photoshoot, but to only lose a few lbs , I did nothing extreme , no endless hours of cardio every day, no extreme diet, no ridiculous steps

I got to my general summer weight that I reach every year, no lower than that

And there was a reason; getting shredded would of conflicted against a health goal I have for myself…I want a family

And tbh, regardless of my intentions for the future, I also just don’t want to be ultra lean … it’s not what I want for myself, photoshoot or not

I prefer my body like this …it healthy and it’s strong

But despite what I want for my body, I’m in an industry that makes you feel you should be a certain way or you should ‘prove that you can’

But then I remembered my values

I promote healthy bodies within my client group and the message I send is that photoshoots with us are for everyone and every body

I promote empowerment , pushing out of comfort zones , not caring about the judgement of others, self compassion and celebration of your body

I promote health , even to my body builders who do reach the ultimate shredz

And like reminded me, I need to lead by example

It’s a shame that for a moment I felt the societal pressure

But don’t we all ? And tbh it’s what helps me understand my clients better, everything I’m teaching them, I’m still teaching myself in certain moments in life

And they probably don’t realise how much THEY inspire ME❤️ and I want to say thank you to each and every one of them

Next photoshoot is booked, Are you thinking about joining us? We will be opening slots very soon for our October shoot

Spaces go live in July for our 4 month program

Enquire now to join the early bird waiting list and be given first dibs on slots

Dm ‘early bird’

Katie’s Journey ❤️ Originally started wanting to drop weight to compete in a lower weight class for Olympic lifting (whi...
28/04/2024

Katie’s Journey ❤️

Originally started wanting to drop weight to compete in a lower weight class for Olympic lifting (which she smashed)

She was also fed up of feeling uncomfortable in her clothes and wanted to feel better and more confident in how she looked

But tbh the focus became abit too heavy on fat loss, and we had some work to do on how she felt about her body

And she has come so incredibly far with it , she’s trusted my guidance in choosing NOT to diet once the initial weight loss was achieved , and instead focus on her relationship with food, fuelling her body for performance and smashing cross fit !

Her body has changed in a MUCH more positive way from eating more and training harder !

I was over the moon that she agreed to this photoshoot , definitely not something she thought she would ever do (she nearly backed out a few times)

I’m hoping it’s a big step forward for her pushing out of her comfort zones , not giving a fudge about judgement from others and finally seeing how friggen incredible she is !!!!

Well done , for all your hard work, resilience and determination!

Onto the next photoshoot 🫶😉

26/04/2024

Do you need to warm up???

Now I am talking before resistance training here
As apposed to anything sport specific etc

And the answer is a big yes. You absolutely need to be doing a few light warm up sets on whatever machine or free weight exercise you’re about the use before you hit your working weight

But does it need more than that?

Well it depends on a few variables. I now (in my 30s) need to do more than just a few light sets, I spend a good 10-20min warming up with mobilisations, because I have tight hips, I have dodgy knees and I feel like I get better quality workouts when my joints and ligaments are warm and mobilised

10 years ago, I didn’t have to do that, age definitely has an affect on joint health

Genetics probably has a factor in this too, some people have a higher predisposition to injury and may need to consider a lengthier warm up

If you’re unsure but you have niggles or injuries, see a physio/sports therapist and find out what specifics you need to get the best out of your training and prevent injury

15/04/2024

For as long as she can remember, Azadeh has battled with her weight.

And when we first started speaking I picked up on her panic and frustration from the off, she needed results fast

And I understood that, when you’ve battled with your weight for along time, a sense of desperation can take over, she needed the shortest route possible to fix how she felt

And at the beginning , it wasn’t instant enough for her, I think she will admit, her patience was pretty short haha !

but Azadeh’s journey took a turn when she opened up about her struggles and started to put trust in the journey

She recognised it wasn’t about a quick fix, this was about education, behaviour change and consistency, it was about turning the noise down in her head to the voices that made her feel like she was failing. Through pretty open and vulnerable conversations, we got to the roots of her barriers.

Education was a big one, it helped her unpick old beliefs about food. The more knowledge she was taking in, the more logic grew, which changed her relationship with the scales, changed her thought processes and emotions!

Azadeh started to see her progress over time, she zoomed out 🫶 and clarity hit, understanding where she had gone wrong all this time

Consistency was now in place and although it felt like she was in this for the long game, she recognised a lifetime battle with her weight wasn’t going to be fixed in 8 weeks

she accepted that; and knew she was finally on the right path to getting her transformation.

She’s now 20lbs down and counting. But my favourite part is she has learnt to be much kinder about herself and feels absolutely amazing for it 🥰

Well done girl, your journey is inspiring! ❤️

12/04/2024

I fully support peoples goals to compete and do photoshoots

However it is also important (and is my responsibility) to make sure my clients nurture a healthy relationship with their bodies along side it

Which is why abit of a ‘warning’ is always given to them about the potential impact these things can have on body image (particularly getting on stage)

Competitions emphasise aesthetic ideals, and I am no stranger to suffering with body dysmorphia whilst in prep, tearing my body apart, not feeling good enough , lean enough, muscular enough, comparing myself to every other girl competing …and it’s pretty damaging

fast forward to regaining weight, feeling very negative towards myself, unconfident and even embarrassed about my body…with some disordered eating to boot

And tbh I wasn’t really supported , it wasn’t a thing coaches supported you with then (circa 2017)

Not particularly happy with this standard ofc , I make sure I do it differently 💁🏻‍♀️

Here’s what we go through;

1. Education on Body Image: Open discussions about body image, emphasising that true confidence and self-worth come from within, not just from external validation.

2. Self appreciation: I provide support to help clients focus on self-acceptance and gratitude for what your body can do, rather than just how it looks.

3. Encouraging Self-Compassion: I remind everyone on any journey to be kind to themselves throughout the process, acknowledging that setbacks are a natural part of the process.

4. Diversifying Goals: While we work towards competition and photoshoot goals, we'll also explore other aspects of fitness and well-being that go beyond appearance

Do you want to compete ? Make sure you know the pro’s and con’s and be open to doing the work to keep your self image in check

27/03/2024

Education: Knowledge is key to growth. We empower our clients with the education they need to make informed choices about their health and fitness journey.

From understanding nutrition, mastering their mindsets and levelling up their workout techniques, we’re here to provide the knowledge that fuels progress. We educate to give you the tools to be able to continue to your lifestyle change on your own !

Elevation: We’re not just about reaching goals; we’re about soaring beyond them. Our approach focuses on elevating and supporting our clients to new heights, pushing them to exceed their own expectations (with us cheerleading behind you)

Empowerment: True transformation comes from within. We empower our clients to take charge of their health and fitness, we help them prioritise and show up when it counts!

We often work with mums, who feel like they’ve lost themselves , who struggle with mum guilt. We empower you to re-identify yourself so you can be a healthy, strong female who also has a family and a career !

At Fortified Coaching, these values aren’t just words – they’re the guiding principles that drive everything we do.

And if you’ve been considering joining our team. Now is the time

Elite 16 is live and we have only 4 spots left to fill

Dm the word ‘start’

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Darlington

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+447576874302

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