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Charlotte Peacock Personal Training, Fort William (2026)

16/09/2023

The next time you're doing a workout, I challenge you to reach for the next weight up. NOT the one you always chose, NOT the one you know that you can do.

You'll likely complete less reps than with your comfortable weight but that is fine, every time you pick up this weight for the given exercise aim to add on one more rep. You may even surprise yourself at just how much you can manage at this increased weight! In fact, more often than not we are physically capable of so much more than we realise. If you don't push out of your comfort zone, progress is going to be hard to come by.

* I suggest you do this where you feel it is safe to do so, if you have a ni**le, injury or your reps already don't feel great at your normal weight, DON'T push it. You must learn when it is time to push and when it is time to hold back for safe and effective progress.

13/09/2023

📖Here is a little snippet of my Nutrition eBook.

If you've been struggling with knowing what to eat and understanding the roles different types of foods play in your diet, then give this post a ❤️ and I will send you over the full copy of my nutrition guide!

30/08/2023

Effective weight loss hinges on one crucial aspect: Being in a calorie deficit. The most reliable way to determine if you're maintaining this deficit? Tracking your calories. While it might seem tedious, being aware of your intake can be transformative. Even committing to just a day—or even better, a week—of tracking will make a huge difference. Here's why:

✨ If weight loss is challenging, it's likely due to consuming more than you're expending. Recognising this balance starts with understanding your intake.

✨ With our modern lifestyles, it's effortless to exceed calorie needs, even when we are making healthy choices. Remember, quantity matters as much as quality.

📝 Top Tips to Keep in Mind:
1. Realistic Goals: Use a modest deficit of 200-300 kcal. Aim to not go beyond a 500 kcal deficit.
2. Accurate Tracking: Ensure every item you consume is accounted for.
3. Be Cautious with Fats: Foods rich in fats, like nuts and oils, can greatly influence your calorie count as they are more calorie dense than both protein and carbs. That’s not to say avoid them, just be mindful how much you consume.
4. Evaluate Your Week: Analyze your entire week, not just individual days. For instance, if you save 300 kcal on weekdays but overeat by 500 kcal on weekends, you're only at a weekly deficit of 500 kcal. Consistent overeating, even on weekends, can offset your weekday efforts.
5. Learn and Adapt: Refine your habits based on your tracking insights. If a month goes by without noticeable results, revisit your tracking.
6. How to Track: Use an app like MyFitnessPal or Lifesum. I recommend my fitness pal for the best free option.

Being informed about your eating habits will better position you to make effective, lasting changes. 🌱💪

Unsure how much you need to eat? Send me a message and I can help you out.

10/03/2023

Get ready to fire up your core and reach your fitness goals 🔥 Join me for a simple but effective tabata workout with 4 of my favourite moves 💪 20 seconds of effort, 10 seconds of rest, 8 rounds per exercise.

And if you're ready to take your journey to the next level, I'm offering a FREE consultation for online personal training! DM me on Instagram or Facebook, or email me at [email protected] to get started 💪

02/03/2023

Are you tired of generic workout plans that don't seem to fit your needs or lifestyle? As a personal trainer, I understand that each of my clients has unique abilities, goals, and needs. That's why I offer online personal training that is tailored to fit YOU.

From the exercise selection to the workout split, session length, and style of session, every detail of your plan will be customised to meet your specific requirements. I'll take the time to truly understand your needs, listen to your feedback, and continually adjust to ensure you get the results you're looking for.

If you're ready to take the next step, reach out to me with the words 'Personalised Plan' in a DM. Let's work together to make your fitness journey a success!

27/02/2023

Here's a little reminder to get your body moving ✨️

Roll out a mat, don't think and just move, stretch, twist, play, breath. See what feels right, go with the flow and get creative!

If you feel like you've been lacking movement in your life recently, or missing the motivation to do the exercise you had planned out then I highly recommend this.

It's definitely not a long term solution to get you to any fitness goals but it is a fun, pressure free way to bring movement back into your life or a nice way to get moving on a rest day.

01/12/2022

A new study has found that contrary to older research and popular beliefs, between the ages of 20 and 65 our metabolism does not actually slow down. In fact metabolic rate stayed constant between these ages.

So, it is likely that any weight gain you experience as you age is not due to a slowing metabolism but a loss of muscle mass. Muscle tissue burns calories (in turn raising metabolic rate) and is also the most insulin sensitive tissue in the body and consumes most of the glucose (or blood sugar).

How do you fix this? The answer is simple, resistance training.

When it comes to weight loss building muscle is the most effective method, of course cardio is essential for overall health but if you are looking to regulate your body weight then resistance training is the route to take. In addition Women already have typically less muscle mass than men so all the more reason to start resistance training now!

This is just one of the reasons resistance training is so powerful.

25/11/2022

Do you feel like you are putting in the work in your sessions but still not seeing the results you want?

If so, it could be time to asses your lifestyle.

17/11/2022

Here is the best way to get your nutrition on track.

If you know you could be eating better and your nutrition habits are holding you back from achieving your goals then this is the one change I recommend you make!

-Create a meal plan for yourself.
-By creating a meal plan you set the intention to eat the foods you know are good for you.
-You take away the daily decision of what you're going to eat which can often lead to poor, rushed and unhealthy choices.
-You will save time and money by planning and shopping in advance.

Here is how I create a meal plan.

-Pick a day of the week that suits you to do a big shop. This will be the first day on your meal plan.
-The night before, set aside an hour to search for recipe inspiration and plan your meals. I like to do this on google sheets as you can easily make changes and move things around to create the perfect plan (template linked below).
-Put meals that have the most perishable ingredients at the beginning of your week.
-From this plan, create a shopping list. Go through each meal and add everything you’ll need to the shopping list as you go. Make sure to write down quantities to make your shop go smoothly.
-Copy and paste this list onto google notes on your phone. Google notes allows you to easily rearrange your shopping list based on the layout of your shop and food categories making for an efficient shop which saves loads of time.
-Follow your meal plan for a healthy and cheap week of eating.

Here is the link to the google sheets meal planner I like to use https://thegoodocs.com/planner-templates/light-colors-weekly-meal-planner.php

02/11/2022

I thought I'd share some of my favourite upper body exercises that you can do with just one long resistance band 💪

Resistance bands as a super versatile and budget option to get you started or just change up your sessions a little!

Get in touch if you'd like any help with these!

29/10/2022

Get ahead and start working out NOW, not next week, not next month or in the new year.

To help you get on the right track I am offering a whole month of fully personalised exercise sessions that you can do from home for just £30. That works out at just £1 a day for the month of November!

Here's what you'll get for this £1 a day.

- A fully personalised plan, this means the individual exercises, style of session, session length, session type, number of sessions per week, will all be designed to suit you and your goals. The great thing is this is all completely flexible so we can work together and find exactly what works for you and what doesn't.
- This is perfect for anyone, it doesn't matter how fit you are, how much experience you have or what age you are! As I said above everything is 100% adjustable.
- The accountability to get it done and not skip sessions, I can see when you have done your sessions and how you got on, this gives you that little extra push to get it done! Once you start being consistent then you will get the results you want.
- 24/7 help from me. If you have any questions, requests or would like any extra nutrition or exercise advice then I am just a message away.
- Macronutrient guidance based on your goals as well as in app nutrition tracking (if you want it).
- Sessions that are going to push you just the right amount to make progress and get the results you are looking for.
- The plan will be completely tailored to the equipment you have available. This may be a full home gym or nothing at all!
- Because it is all online and you will be working through the sessions on your own, you can exercise when it suits you. This could be first thing in the morning or last thing at night, it doesn't matter.
- Videos for every exercise that will help you to feel confident with what you are doing and help guide you through your session.
- This is NOT live video sessions, you will get your personalised sessions through my app and then work through the sessions in your own time, but you will have full help and support from me.

Please note that this discounted price of £30 is for your first month only. If you continue on after this it will be £50 per 4 week block.

24/10/2022

Don't let a lack of equipment stop you from getting a good workout in!

There are so many exercises you can do with just bands or bodyweight.

👉 These are my top 3 lower body exercises using a long resistance band.

Charlotte Peacock Personal Training

16/09/2023

13/09/2023

30/08/2023

10/03/2023

02/03/2023

27/02/2023

01/12/2022

25/11/2022

17/11/2022

02/11/2022

29/10/2022

24/10/2022

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