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Elevate with Emily

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Elevate with Emily

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💪🏻 Mobile Personal Trainer and Lifestyle Coach. ✨️Supporting busy individuals reach their weight loss goal and to move away from the diet mindset for long term results

31/08/2026

Who is guilty of trying to survive on 1200kcal in order to lose weight 🧏🏻‍♀️ yeah I'm with you there!

You need to fuel your body the right away in order to get the body you dream of and keep it.

Want to feel strong in both body and mindset? I offer 1:1 coaching for ongoing support to reach your goals, and for the extra edge I offer mobile PT sessions, interested? Drop me a message!

**Also I am not sure why this is saying AI content. None of this was made using AI!**

24/08/2026

Increasing Protein!

You need around 1-2g protein per kg body weight, depending on your goals to help your body repair and support muscle growth.

To make hitting your target easier, spread you protein intake though the day, aiming for 25-30g each meal.

Greek yoghurt is higher in protein than natural yoghurt making it a great option for a morning or evening yoghurt bowl. Add some fruits and peanut butter and you have a perfect pre bed treat.

Make sure to mix up your protein sources, there are so many out there! Chicken, beef, tofu, cottage cheese, yoghurt, whey etc!

Don't be afraid to use protein powder, it cane be easy to digest (for most people) and there are some amazing flavours out there.

Avoid using nuts as a protein source, to gain any valuable amount of protein, you need to have a lot! Nuts are much better as a source of healthy fats.

Avoid all the high protein marketing, you don't need high protein bread or high protein crisps, or even high protein chocolate! Just stick to the basics and track in a real chocolate bar if you want one!

21/08/2026

Face to face Friday!

2020 vs 2026

8 stone difference (disclaimer that i am in prep and usually sit around 2-3 stone higher than this)

But I wanted to show you what long term consistency can achieve! No fad diets, no pills or injections just good food and hard work.

I've still had meals out, holidays, takeaways, coffee and cake...all the good stuff! Because of that I've been able to maintain this loss over the last couple of years, including muscle building phases and diet phases where we only reduced calories and increased output.

I've been where you are, walked the walk, so I can walk with you through your own journey.

Want help to achieve your goals and give up the repeated crash diets? Drop me a message or fill in my coaching application form ✨️

13/08/2026

MyFitnessPal lied!

Did it? Or did you not track accurately?

Did you include the biscuits as a quick snack? The little treats left in the break room? The caramel latte in the morning?

Is everything tracked correctly? Like me are you searching for a lower calorie option for the same food? Or are you under eating by picking an option that has the wrong information on it? Always double check!

11/08/2026

Weight loss medication, a saviour or a sell out?

Little bit of both.

In the right scenario, when someone is at significant risk of health complications due to their weight then they can be a helpful option.
However, they are too freely available, even Brenda down the road can get you them, or fill in a quick survey online for it to tell you that you need them (you probably don't!)

Whilst weight loss injections or any medicated weight loss can be a tool, it doesn't fix what caused the weight gain in the first place.

You need to change your habits, your lifestyle to have lasting results, or you'll be back where you started (studies have even shown that people gain MORE weight back, after stopping the injections due to hunger signals going haywire)

✨️Need some support to build those healthy habits?
📩 Drop me a message and we can discuss how 1:1 coaching can help you in the LONG TERM

30/07/2026

Large pizza, chips and cheesecake?

That was my typical weekend...let's not forget about the sweets too!

Or what about going to the shop, buying share bags of chocolate and some cake just to eat it all in the car and throw the wrappers away.

Even having a secret takeaway, then making dinner as normal when my partner came home...

I've been there 🫶🏻 lived it, tried it.

When I realised I couldn't even walk the dogs without getting out of breath, I knew i had to change something. So I got a coach.

I learned about nutrition, what it ACTUALLY meant and the importance of exercise.

There were bumps along the way (I wouldn't be human otherwise) but I kept going, now, I'm in a place where I can manage pretty much anything!

Let me do the same for you!

Drop me a message and we can chat about the benefits of coaching and how it can help you reach your dream body, without guilt, without blame or complicated diets.

29/07/2026

"Diet clubs" do they work?

Groups like slimming world and weight watchers can be helpful but also harmful. I've been that person to starve all day for my weigh in, avoiding healthy foods like avocados because I didn't want to use my syns on them and questioning why I can eat as much pasta as I want (because a girl can EAT)

Personally I did get results, but they didn't last, these clubs are designed to keep you, get you returning week after week. How? They don't actually teach you about nutrition, or portion sizes.

Some even DISCOURAGE exercise in fear that muscle weighs more than fat so it would affect your weigh ins. Crazy right?

They also maintain this mindset of "bad" foods, which again leads to people avoiding what they enjoy completely. Not ideal for those wanting to make a lifestyle change for long lasting results!

Have you ever tried a slimming club? What was your experience?

24/07/2026

💥Break the cycle!

How many times have you got to the weekend and thought "I'll start on Monday". This mindset is holding you back and taking away a full week of progress.

You can still enjoy a meal with loved ones and make progress, here are a few options to get you started;

Calorie banking - keep 100-150kcal each day and bank it for the weekend, this allows you to enjoy a meal and still stay in your weekly calorie goal

Choose wisely - look up the menu beforehand and pick a healthier option (only if you WANT to, if you want burger and chips, then go for it!)

Don't let one meal take over the weekend - enjoy your night but get back on plan the following morning. Prep something nice for the next day, something you want, that fits into your calories.

Remember, we are all human. One night won't destroy your progress, enjoy yourself, be present then back to business!

Want more tailored advice? Drop me a message and I will be happy to help!

23/07/2026

"I don't eat enough to lose weight, I only have one meal a day"

One meal a day sounds great for convenience, especially if you're super busy and don't feel like you have time to eat earlier in the day. However, this approach has many down sides;

❌ Hard to get all the nutrients your body needs in one meal.
🍽️ Often leads to extreme hunger and overeating later.
⚡ May leave you feeling tired, irritable, and low on energy.
📉 Difficult to sustain, making it less likely to become a lifelong habit.
🍕 Can encourage an unhealthy "all-or-nothing" relationship with food.
🔄 Weight lost is often regained when normal eating resumes.

✅️ Get yourself a personalised calorie goal that matches what you need
✅️ Meal prep some quick and easy options to have through the day
✅️ Spread your meals through the day for a steady release of energy

Need an extra hand? Drop me a message!

Watch out for part 2!

22/07/2026

You didn't fail your diet!

It was just doomed to begin with....roll with me here.

Diets are purely a short term fix, they leave us feeling tired, unmotivated and often feeling like we have failed yet another attempt of achieving our dream body. Sound familiar?

Over the next few weeks I will be deep diving into the diet culture and identifying how these diets stop you from getting the success you want!

Then we will cover what actually works, and you'll be surprised, it isn't anything extreme!

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