SS body sculpting and fitness

18/11/2021

Why would you wait 😉

Stop saying you’ll start tomorrow.. or January.. start NOW!

Christmas is 25 sleeps away.. time to start saving your Xmas lbs!

Your going to go into a weight over draft.. it’s Xmas you should 🎅🏼
You Just don’t have to go so far into the ‘over draft’ you end up getting charged 😉 💪🏻💪🏻

Put yourself ahead of the game now so you can relax and enjoy yourself at Christmas 🎄

Put the work in now and you won’t have to deprive yourself later.. just be sensible and enjoy everything in moderation 🦃🍗🦃🍖🌽🥦🥬🥒🍬🍩🍹🥂🍾

👌🏻👌🏻🎅🏼🎅🏼💪🏻💪🏻🎄🎄👊🏻👊🏻

08/11/2021

Trying to get more protein in your diet but don’t know where to start 🤯🤯🤯🤯

We all think we’re getting enough until you actually log your intake and realise you need more.
Protein isn’t just for the gym goers with their protein shakers chasing gainz 💪🏻💪🏻it’s essential to help your body repair cells and make new ones from children right through to adults and pregnant women

What I hear most when trying to help clients up their protein intake is “it’s too heavy” or “it always leaves me feeling bloated”... this is where knowing your protein will help..

Whey v’s clear -
WHEY does sit heavier than CLEAR giving you that bloated feeling, I find it works better mixed with my porridge to fill it out. CLEAR is much lighter and works better as a drink or shake and normally has less carbs with the same amount of protein per serving.

Pre bottled shakes are great for on the go and handy to have in your bag as they won’t go off-just don’t spill once opened the smell is hard to shift 🙈🍼

Another way to top up your protein is with protein bars, very convenient little snack or pre training meal however shop about-some may look or taste great but are you really getting bang for your buck- high cals/low protein is defeating the purpose. I always look out for no more than 215-220 cals and 20g protein per bar..
bars should also be kept to 1 a day, essentially your eating a chocolate bar which is being pimped out as great for you because it has protein 😉

Remember knowledge is power and can help you make better choices when your looking to add to your protein macros, shop around and see what suits you best, buy samples rather than big tubs of protein to see if you like the flavour and how your body handles it.

Hope this helps ☺️

08/11/2021

Trying to get more protein in your diet but don’t know where to start 🤯🤯🤯🤯

We all think we’re getting enough until you actually log your intake and realise you need more.
Protein isn’t just for the gym goers with their protein shakers chasing gainz 💪🏻💪🏻it’s essential to help your body repair cells and make new ones from children right through to adults and pregnant women

What I hear most when trying to help clients up their protein intake is “it’s too heavy” or “it always leaves me feeling bloated”... this is where knowing your protein will help..

Whey v’s clear -
WHEY does sit heavier than CLEAR giving you that bloated feeling, I find it works better mixed with my porridge to fill it out. CLEAR is much lighter and works better as a drink or shake and normally has less carbs with the same amount of protein per serving.

Pre bottled shakes are great for on the go and handy to have in your bag as they won’t go off-just don’t spill once opened the smell is hard to shift 🙈🍼

Another way to top up your protein is with protein bars, very convenient little snack or pre training meal however shop about-some may look or taste great but are you really getting bang for your buck- high cals/low protein is defeating the purpose. I always look out for no more than 215-220 cals and 20g protein per bar..
bars should also be kept to 1 a day, essentially your eating a chocolate bar which is being pimped out as great for you because it has protein 😉

Remember knowledge is power and can help you make better choices when your looking to add to your protein macros, shop around and see what suits you best, buy samples rather than big tubs of protein to see if you like the flavour and how your body handles it.

Hope this helps ☺️

28/09/2021

When shes buzzing to be back 💪🏻🙌🏻💪🏻🙌🏻

27/07/2021

Choose your hard

Progress 🏋🏻‍♀️or sabotage 🍔🍟

Photo of pushing herself and more than doubling her leg press weight 🙌🏻🙌🏻

Always push for progress…you don’t know who’s watching and becoming inspired 😉


🏋🏻‍♀️💪🏻🏋🏻‍♀️🙌🏻🏋🏻‍♀️🤘🏻

26/05/2021

You can’t keep doing the same thing and expect a different result 😜

It won’t happen!

Showing up every day and doing what’s need will thou 💪🏻

Consistency is key 👌🏻
Consistency is what gets you results 👌🏻
Consistency is what shows you what you can achieve 👌🏻

Next time your thinking of trying the latest “fad diet” please remember it’s just that- a fad diet. It won’t be fun, you probably won’t stick to it and you won’t get the results you want long term. You need to change.

Long term results require change not quick fixes

Make it a lifestyle not a diet 😉

07/05/2021

Be stronger than your excuses...

We all have them..
Too busy
Too tired
Can’t afford the gym
I’ve been ‘bad’ so what’s the point
I’m washing my hair
My hamster died
The dog ate my gym kit
The list goes on... 🤦🏼‍♀️

I’ve been ill this week 🤧 and I’ve missed 2 training sessions. Knowing I couldn’t do it was so frustrating 😣was so ready for a little play tonight but instead I did what I haven’t done for 3 weeks and went for a walk to my favourite place 😍 this was enough to ‘walk the dog’ .fitness.pilates 😉

Don’t waste your opportunity’s. Stop 🛑 making the excuses and get s**t done. There might be a genuine reason why can’t so don’t waste time 💪🏻

Stopping or not even starting isn’t going to get you to the goal so why not pull your big girl pants (or boys) up and get on with it 🏋🏻‍♀️ 🩲

Prove to yourself and everyone else watching you can and WILL show up. You WILL be consistent
And you WILlL reach your goal 💪🏻

We won’t aways want to sometimes you just have to push through 👊🏻these are the times that make us 💪🏻

You’ve got this. You can do it 😉

**tdone 💪🏻🏋🏻‍♀️💪🏻🏋🏻‍♀️💪🏻🏋🏻‍♀️ @ Sparta Gym Eyemouth

02/04/2021

‘Nothing tastes as good as skinny feels’

Right?? 🧐
For me WRONG!!

I know women that have been dieting their whole life to be ‘thin’ living off the magic number of 1200 cals a day 🤦🏼‍♀️ (I hear this number so often)

How’s that diet going for you Karen? Getting anywhere 🤨

If you are actually on 1200 (where does this number even come from)cals a day your either
1. Lying to yourself 🤥
I’ve done this and it’s a miserable world of hunger,hanger and cravings! Average women (my own survey not world facts)
30yr old lady
12 stone (which is normal not 8-9 stone)
should be eating 1990 cals a day. (This is before going into a calorie deficit of 500 cals to loose weight) recommended women’s daily intake is 2000!

OR

2. Crazy 😝

The crazy thing comes when I say to people this is your cals “ooh that’s high”
You’ve been dieting on low cals for years and got nowhere so why not give it a try! Imagine if it worked 🤭

Fuel your day⛽️ if you don’t put the petrol in the car your not gonna reach your destination the same applies with your fitness (not diet) journey

What you see is not what others see, trust me!

Take pics, set your goal and realistically work towards it rather than starve yourself, then binge, because that’s all that’s coming from being on such low cals.
Achieve the goal, enjoy life and repeat 🙌🏻

Starving yourself won’t get you to the destination, think about this before you decide to ‘start your diet on Monday and go hard’ you’ll be done by Friday 😉

13/03/2021

Who’s ready to ...

Get going again 🙌🏻

Get started 👏

Progress 💪🏻

Actually go somewhere in 2021 that isn’t the kitchen 😂

Keep you’re eyes peeled for more info 👀

Let’s make 2021 your year 💪🏻🙌🏻💪🏻.
.fitness22


🏋🏻‍♀️🏋🏻‍♀️💪🏻💪🏻🙌🏻🙌🏻🏋🏻‍♀️🏋🏻‍♀️

26/01/2021

Insta-It’s January, fitness motivation is at it’s highest, diets are being started all around the country and we are going to do this 💪🏻

Reality-Were in the middle of a pandemic, we’re in Lockdown3 we’re struggling with home schooling,worries of work/jobs and gyms are closed again effecting mental and physical health 😔

Here’s some little things to think about as we try to keep motivation up just now...


1.Get up early and start the day right-Getting up and getting steps in early sets the tone for the day, it’s not on your mind you must get them in and it will help boost your mood from the get go 🚶🏼‍♀️

2.Plan your day out with allotted times to each task. This will stop you procrastinating and scrolling social media 📱

3.Having problems with snacking-Don’t but them! Set obstacles in your way.If there in the house you’ll eat them.. if you have to put effort in to get the 🍫 your less likely to have it. Can I be bothered to put my coat on, get my mask, go out in the cold, get wet??

4.If you do make it to the shop park at other end of car park to get some steps in while getting your treats 😜

5.Don’t put pressure on yourself and set your expectations too high-life is hard just now, if you only manage home schooling, getting the dishes washed and half your steps done don’t panic! There’s always tomorrow.. do what you can when you can and take time out for yourself 😉