https://forms.gle/jZUYvWfCWoLjivBX9

Coached By Em PT, Hornchurch (2026)

21/06/2023

𝑫𝒐𝒏’𝒕 𝒃𝒆 𝒂𝒇𝒓𝒂𝒊𝒅 𝒕𝒐 𝒇𝒂𝒊𝒍, 𝒃𝒆 𝒂𝒇𝒓𝒂𝒊𝒅 𝒏𝒐𝒕 𝒕𝒐 𝒕𝒓𝒚 ✨

I'm one of the many people who's terrified of failing...and when we fail, we give up without even giving it a second thought. Failure can no longer be viewed like this! You are not a failure simply because you’re unsuccessful at something, a HUGE difference exists.

Your approach to failure and loss is what matters, not the mistakes you make.

Failure is only possible if you give up, stop trying, or do nothing. Take advantage of and learn from these mistakes and "failures" now!

The most important thing is that YOU KEEP GOING and keep pushing for your goals!

The mistake I made when I first began my fitness journey was believing it would be a straight path, but I persevered and continued to push through it…and you can too.

Take each day at a time!!! Quit worrying about failure! You cannot improve if you do not experience failure.

You only have one life; start believing in yourself, accept the mistakes you make, learn from them, and keep pushing forward.

I can promise you that you will succeed and that you will achieve ALL of your goals.

𝓡𝓮𝓶𝓮𝓶𝓫𝓮𝓻: 𝓕𝓮𝓪𝓻 𝓻𝓮𝓰𝓻𝓮𝓽 𝓶𝓸𝓻𝓮 𝓽𝓱𝓪𝓷 𝓯𝓪𝓲𝓵𝓾𝓻𝓮⚡️

21/06/2023

✨ 𝓒𝓵𝓲𝓮𝓷𝓽 𝓡𝓮𝓿𝓲𝓮𝔀✨

05/06/2023

𝑴𝒐𝒏𝒅𝒂𝒚 𝑴𝒐𝒕𝒊𝒗𝒂𝒕𝒊𝒐𝒏 ☀️☁️✨

𝐊𝐞𝐞𝐩 𝐩𝐮𝐬𝐡𝐢𝐧𝐠 𝐚𝐡𝐞𝐚𝐝, 𝐛𝐞 𝐝𝐞𝐭𝐞𝐫𝐦𝐢𝐧𝐞𝐝, 𝐚𝐧𝐝 𝐦𝐚𝐤𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐩𝐫𝐨𝐮𝐝 🩵

Challenges are uncomfortable, but they are essential to growth.
You will face both mental and physical challenges throughout your journey. You'll question if you're up to the task and whether it's worthwhile.

Things won't change if you keep out of challenging and difficult situations. To achieve progress you have to adapt and grow. Pushing yourself through the challenge and getting over the obstacle that’s stopping you is the only way you will succeed.

𝗦𝘁𝗼𝗽 𝗯𝗲𝗹𝗶𝗲𝘃𝗶𝗻𝗴 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗮𝗿𝗲 𝘂𝗻𝗮𝗯𝗹𝗲 𝘁𝗼 𝗮𝗰𝗵𝗶𝗲𝘃𝗲 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴, 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗮𝗰𝗰𝗼𝗺𝗽𝗹𝗶𝘀𝗵 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴 𝘆𝗼𝘂 𝘀𝗲𝘁 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱 𝘁𝗼! 💪🏼

05/06/2023

𝑾𝒉𝒂𝒕 𝒊𝒔 𝑵𝑬𝑨𝑻, 𝒃𝒆𝒏𝒆𝒇𝒊𝒕𝒔 & 𝒉𝒐𝒘 𝒄𝒂𝒏 𝒚𝒐𝒖 𝒊𝒏𝒄𝒓𝒆𝒂𝒔𝒆 𝒊𝒕?

⚡️𝗪𝗵𝗮𝘁 𝗶𝘀 𝗡𝗘𝗔𝗧?
NEAT, which refers to "Non-Exercise Activity Thermogenesis," is defined as the energy expended for all of your daily activities other than sleeping, eating, or carrying out sports-like exercise. Simply explained, it's how much energy you use on everyday activities that do not involve formal exercise.

⚡️𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀:
1. improved muscle recovery 💪🏼
2. decreased stress levels & improved mental health 🧠
3. improved cardiovascular health ❤️‍🩹
4. low-impact 🚶🏻‍♀️
5. requires no skill! 🙌🏼
6. free 💷
7. increased metabolic rate aiding healthy weight loss & maintenance‼️

⚡️𝗛𝗼𝘄 𝘁𝗼 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗡𝗘𝗔𝗧:
1. going for a walk 🚶🏻‍♀️
2. household jobs (cleaning, gardening, washing etc) 🧼
3. park further away than you normally would if driving 🚗
4. use the stairs instead of lifts/escalators 🛗
5. stand more! ✔️

02/06/2023

𝑫𝒆𝒄𝒊𝒅𝒆. 𝑪𝒐𝒎𝒎𝒊𝒕. 𝑺𝒖𝒄𝒄𝒆𝒆𝒅.

"𝐀 𝐜𝐨𝐦𝐦𝐢𝐭𝐦𝐞𝐧𝐭, 𝐩𝐫𝐨𝐦𝐢𝐬𝐞, 𝐨𝐫 𝐟𝐢𝐫𝐦 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐭𝐨 𝐝𝐨 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠; 𝐚 𝐰𝐢𝐥𝐥𝐢𝐧𝐠𝐧𝐞𝐬𝐬 𝐭𝐨 𝐜𝐨𝐦𝐦𝐢𝐭 𝐭𝐢𝐦𝐞 𝐚𝐧𝐝 𝐞𝐟𝐟𝐨𝐫𝐭 𝐭𝐨 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐛𝐞𝐥𝐢𝐞𝐯𝐞 𝐢𝐧.”

✨ 𝓓𝓮𝓬𝓲𝓭𝓮:
Set and decide on a goal for yourself. Be as detailed as possible. What do you desire to achieve?

✨ 𝓒𝓸𝓶𝓶𝓲𝓽:
Be committed to the process! Keep pushing no matter how challenging it becomes, how many times you stumble, or how much it seems like you aren't making any progress at all! Be forgiving, stop being so hard on yourself, and resist the urge to give up or give in.

✨ 𝓢𝓾𝓬𝓬𝓮𝓮𝓭:
Keep going until you reach your goal. Even though there will be days when you want to give up and lose motivation, fight. It won't be easy. The secret is to KEEP PUSHING! The outcome will be extremely worthwhile if you persevere.

———————-

Putting yourself first is the greatest decision you can make. The key to success is to begin started as soon as possible; don't wait until you're ready; just get going. See how much progress you can achieve by allowing yourself just 8 weeks 🫶🏼

If this is something you want to do, please fill out the enquiry form linked in my bio or send me a DM and I will get back to you as soon as possible.

What’s stopping you from becoming the best version of you?🚀📈⚡️

08/02/2023

REASONS FOR EXERCISING THAT DON’T INCLUDE WEIGHT LOSS:

💭 Improved mood:
When exercising “mood-boosting” hormones and neurotransmitters are released into the brain, specifically serotonin (the “happy hormone”) and dopamine (also known as the “feel-good” endorphins) which all play a part in motivation.

💭 Decreased levels of anxiety and stress:
Exercise suppresses hormones that cause high levels of stress and anxiety, resulting in reduced experiences of both anxiety and stress.

💭 Improved sleep:
Individuals that take part in around 150 minutes of exercise per week (30 minutes, 5 days a week) are shown to have had significantly improved sleep, as well as feeling more alert over all day to day.

💭 Reduces risk of chronic diseases such as high blood pressure, type 2 diabetes and heart disease:
Studies show that being physically active is the most powerful lifestyle choice any person can make to improve their overall health.

💭 Increased energy:
Taking part in physical activity increases heart rate and blood flow, resulting in more oxygen nutrients to the muscles which ultimately will increase energy levels

I offer both 1-2-1 and 2-2-1 sessions, if you have any questions or would like a few more details then please do not hesitate to get in contact with me via DM ✔️

If you are interested in being coached by me, please fill out the enquiry form linked in my bio or send me a DM and I will get back to you as soon as possible.

What’s stopping you? 🚀📈⚡️

31/12/2022

Happy New Year 🤍

Thank you for all your support in 2022, what a year it’s been.

2023, the year of growth!

I want this year to be your year to finally feel great about yourself!

The year you create the best version of yourself and the year you achieve your goals.

It could be anything! Whatever your goals are I want to be there for you and make 2023 your year.

If this is something you want to do, please fill out the enquiry form linked in my bio or send me a DM and I will get back to you as soon as possible.

What’s stopping you?

Let’s make 2023 a year to remember🚀📈⚡️

#2023

03/10/2022

WHY WAIT?

Why wait until the New Year? What’s stopping you from going out there & smashing out your goals before the the new year rolls in?

Get ahead now and see just how much progress you can make. There are 12 weeks left of 2022, imagine the changes you could make in that time! All you have to do is believe in yourself 🤍

If you are interested in being coached by me, please fill out the coaching enquiry form linked in my bio, and I will be in touch as soon as possible.

I offer both 1-2-1 and 2-2-1 sessions, if you have any questions or would like a few more details then please do not hesitate to get in contact with me via DM ✔️

16/09/2022

ON HOLIDAY 🇬🇷✈️🏝

I am off to Greece for 10 days for a well deserved break after a hectic few months.

All enquiries & DMs will have a delayed response over the next 10 days due to me being away.
Please bare with me, and I will get back to you as soon as I can 🫶🏼

Also, I have an exciting post coming over the next week so make sure to keep your eyes peeled 👀

Thank you for understanding and I will be back soon 🤍

If you are interested in working with me and would like to enquire whilst I’m away, please fill out the enquiry form linked in my bio and I will be in touch as soon as I am back 🏋🏻‍♀️🚀✨

14/09/2022

Why is walking beneficial for you and your fitness journey 🚶🏻‍♀️

The list of benefits that walking has are endless, here a few of the ones I think are most important:

✨ Decreases levels of stress and anxiety

✨ Increases energy levels releasing hormones such as endorphins (the “feel-good” chemicals)

✨ Low impact workout that doesn’t cause excess strain on joints such as your hips, knees & ankles

✨ Improves blood flow and can ultimately decrease blood pressure

✨ Doesn’t have to take a lot of time out of your day, even just going for one 30minute walk a day can help you reach your fitness goals, as well as improve your overall health

Swipe to see a summary of just a few of the benefits walking provides ➡️➡️➡️

How to get more steps in:

Increasing your average daily steps doesn’t have to be complicated. Even the smallest changes can be beneficial to you.

Below are just a few ways you can increase your average daily steps:

⚡️ When possible take the stairs instead of lifts/escalators

⚡️ Walk short journeys rather than drive

⚡️ Park further away when going shopping

⚡️ Go out with a friend for a catch up & a walk (before you know it you’ll have walked for an hour without realising)

⚡️ Or just put your earphones in, pop a podcast or your favourite playlist on and just go for it

29/08/2022

Happy Monday 🤍

Hope everyone’s enjoyed their bank holiday weekend!!

Going into a new month, it’s important to remember that if you have faith in yourself, you really can achieve the results you desire✨

Everything you wish to achieve, starts with believing in yourself and planning how you’re going to succeed…and I can help❕

If you are interested in being coached by me, please fill out the coaching enquiry form linked in my bio, and I will be in touch as soon as possible.

I offer both 1-2-1 and 2-2-1 sessions, if you have any questions or would like a few more details then please do not hesitate to get in contact with me via DM ✔️

21/07/2022

Midweek Motivation⚡️

90 days from now you could be in a completely different place: physically AND mentally.

Give yourself 12 weeks and see just how much progress you can make 🤍

If you are interested in being coached by me, please fill out the coaching enquiry form linked in my bio, and I will be in touch as soon as possible.

If you have any questions or would like a few more details then please do not hesitate to get in contact with me via DM ✔️

Coached By Em PT

21/06/2023

21/06/2023

05/06/2023

05/06/2023

02/06/2023

08/02/2023

31/12/2022

03/10/2022

16/09/2022

14/09/2022

29/08/2022

21/07/2022

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