Empower PT

Transform your body and mind. Turn dreams into reality and become the best version of you. It all begins with your mindset and I reveal all the secrets.

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You can find my book or packages at: www.payhip.com/empowerpt

15/05/2025

Cardio doesn't have to be something you hate. Find something you enjoy and it doesn't even feel like a workout 💪
This was my netball match tonight. HR of over 180 the whole game. I can kill myself in a spin class, running or on the stair master and still only hit 150!!! Double the amount of calories burnt 🥵

I'm completely drenched, but had the best time, laughed so much and the minutes flew by. For me team sports are now the way forward, not only a great workout but they bring support, motivation and a sense of belonging and empowerment you don't get on your own 💪 There is really something to be said by surrounding yourself with the right people to achieve your goals 😉

12/05/2025

Too good not to share today's check in 🙌

So I've been very quiet for a while as I've been on a journey of my own and needed space after the autoimmune condition I have completely took me out last year and left me unable to lift weights for 6 months. I felt a fake trying to empower others, when I was comfort eating and unable to exercise and watching the pounds creep on 🙈 Trying to get back in the gym has been frustrating as hell 😬 I had just reached my peak and this massively set me back and knocked my confidence. So I've been off trying new things and found a passion for hockey and netball. I feel like I've found me again 😊 Who knows where the next part of the journey will take me 😉

However this client has stayed with me throughout and I couldn't be prouder of what she has achieved 🙌 This was not a quick fix! She also has her own health problems and had developed a cycle of binge eating to cope. We have worked massively on her mindset and it shows 💪 She also didn't want to give up her social life which largely evolved around food and every weekend she has been able to not track, but to be more mindful.

I have to say I love working with her, she trusts me completely and is 100% honest which is what gets the results. But more importantly she has no idea how much she has helped me to take back control, because when she does have those wobbles and I offer my support, it has also motivated me to take back control and to be kinder to myself. I'm not a fake, I know what works and will support you along the way 😘

I think you will agree she looks amazing and 154cm overall loss gone for good 💪
Empower PT may stay quiet, but if you want results that speak for themselves you know where to find me 😉

27/01/2025

I can't stress the importance of protein!
Protein is key whether you're wanting to lose weight or build muscle. It's what keeps you fuller for longer alongside healthy fats making a calorie deficit achievable 💪 not to mention your body has to burn more calories just by digesting it 😉

Most people don't have enough protein in their diet, often below 50g, so you can imagine how daunting it is when I set a goal of 120-140g 😬

It always amazes me how people say that's impossible. It's really not! It's literally 40g a meal and 20g in snacks. The biggest mistake is having no protein at breakfast 🤦 so ditch the cereals and fuel your body in the best possible way from the start 😉

39g of protein for 360 calories 😋

24/01/2025

When it comes to losing weight, everyone has that magic figure in there head which will make them happy... Trust me it won't 🙈

It's your body composition that gives you the look you want. How much fat vs muscle and the fact you can actually weigh more but look slimmer.

My target was always 10 stone, yet I still hated my body when I got there. It was only when I started building muscle, my measurements came down further despite gaining nearly a stone in weight, to the point people thought I had lost more.

So don't get obsessed with the scales, or what your friends weigh etc, work on how you look not what you weigh 😉

It's also about time the NHS recognised this and throw away the outdated BMI. I was actually told at my last pill review, in size 10 clothes I was obese 👊

22/01/2025

If you're trying to lose weight the last thing you want to do is starve yourself 🙈 instead opt for a high protein meal that's low in calories 😉

This massive plateful was only 450 calories, contained a huge 53g of protein and you certainly won't be hungry after 😋

19/01/2025

Did you step on the scales at the start of the year and felt like in the space of a week you had undone all your hardwork from 2024 🤷‍♀️

You felt disgusted, so for the following week you starved yourself, determined to lose the weight, only to end up binge eating by the weekend and so the cycle repeats.

Perhaps you felt such a failure you've decided what's the point and carried on with eating as you please and haven't stepped foot in the gym since. That 7lb has now creeped up to a stone 🙈

However that extra scale weight over Xmas, really isn't 7lb of body fat in a week 🤦‍♀️ Most of it will actually be water caused by indulging in the extra carbs and a few too many 🍬🍷🍺

I for one put 6lb on in the space of 3 weeks. I ate far too much and hardly did any exercise. 10 days back on plan and no crazy diet and I'm right back where I was pre Xmas and 6lb ⬇️ There's no reason you can't.

If you need the accountability and support to either get you back on track or maybe you're just starting out, we'll I'm here to help 😉

I know the journey going from a size 24 to a 10. How hard it is to juggle work, kids and life in general. To face mental demons and anxiety over the way you look. With me you get someone who understands, not a 20 year old with no experience commitments who lives in the gym and has always been slim.

If you're interested let me know!

17/01/2025

Results come from having the right mindset 😉

12/01/2025

The main reason people don't make progress is because they're not consistent throughout the whole week. Come the weekend you reward yourself for sticking to your goals with a few glasses of wine or a takeaway and undo all the progress you've made through the week.

If you've ever done SW before the amount of people who will starve themselves on weigh in day to drop a few pounds before stopping for a takeaway on the way home as a reward, sound familiar 🙈

If its fat loss you're seeking it take months, not a few days. Those rewards will cancel out your deficit for the week and more than likely put you in a surplus, yet so many give up because it's not working but fail to see this!

That's where I teach differently. I give you the tools to have that reward whilst still staying in a deficit and getting the results you desire 😉

Interested 📲

10/01/2025

You have 2 choices in life, continue to do the same and be miserable, or get out there and do something about it 😉

👉 I can't lose weight, I've tried, it's just meant to be... Absolutely you can 💪

👉 I hate exercising so don't ... there are hundreds of different ways to exercise, have you tried them all 🤷

👉 I've not got time to exercise... How long do you spend in social media or binge watching tv 🙄

👉 I have no energy and always tired... Because you're not active and fuelling the body with the nutrients you need 👌

👉 I can't afford it... But you can that takeaway, bottle of wine, or coffee on the go 🙄

If this sounds like you, change will never happen, because you're too scared to change. It's so much easier to sit in your comfort zone and be unhappy with life than actually trying something new which probably will benefit your physical, but more importantly your mental health.

The choice is yours 🤷

08/01/2025

Results come from dedication and a little bit of stupidity 😂

Have to say an hour ago I had admitted defeat on my steps 🥶 but actually that was just what I needed for my head a lovely 50 min walk 😊 even if I needed ⛸️

Walking isn't just beneficial for your physical health and weight loss goals, it has a huge role to play in your mental health as well, so if you're feeling down or stressed go outside, turn up the music and forget about the world 😉

07/01/2025

If your new years goal was to lose weight, you've set yourself up for failure. It's a wish, not a commitment.

Goals should be SMART 😉
👀 Specific
👀 Measureable
👀 Achievable
👀 Realistic
👀 Time frame

Alongside smart goals you should think short, medium and long term.

So for example short time is to stick to your exercise or nutrition plan every day for a month.

Medium term to increase intensity, frequency, duration of exercises.

Long term to lose x amount of weight, drop a dress size, etc by (date).

In order to achieve the long term goal, you need to hit those short term goals 90% of the time.

Results come from daily habits and not quick fixes 💪 Do exercise you enjoy as you're more likely to stick with it. But more importantly eat food you love without cutting out 'all the bad stuff'. No food is responsible for weight gain, it's the quantity you consume and if you cut them out you will only crave them which will result in a binge 🙈

Want to learn more and have someone to hold you accountable and support you along the way, drop me a message now 😊

Address

1 Willoughton Place
Gainsborough
DN211EB

Website

http://www.payhip.com/empowerpt

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