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Heartbreak at its finest đź’” Who can relate??
10/10/2022

Heartbreak at its finest đź’”

Who can relate??

What is menstruation and how does it affect working out on your period? Menstruation is a woman’s monthly bleed in which...
05/10/2022

What is menstruation and how does it affect working out on your period?
 
Menstruation is a woman’s monthly bleed in which the body sheds the monthly build-up of the lining of the uterus. 
 
This time in a woman’s cycle can make women feel:
-       Tired
-       Fatigued 
-       Low in energy 
-       A decrease in strength 
-       Bloated 
-       PMS (premenstrual syndrome)
-       Cramping 
 
Due to the symptoms caused by a woman’s period, this can have a huge effect on training during this week of your cycle. 
 
Weights may feel heavier than usual, your body may feel lore tired and like it doesn’t have the same energy. It can also make you feel as though you’re going backwards with progress as you’re not feeling how you usually do and may need to decrease the weights you’re using. 
 
All of this is totally NORMAL!

Yes, its bloody annoying but, during this week, it’s the perfect time to work on correcting your form, decreasing the weights you usually use and having a de-load week, using training for your mental health and reducing any PMS you may be feeling, and it’s proven that training can reduce period cramping by increasing blood flow and relieving stress that can cause stronger cramps.
 
Knowing your body and tracking your cycle can be a huge help with your training as you can plan around your cycle as to when you’re going to feel stronger and weaker and use this to your full advantage.
 
Some apps I have used, and love are:
-       Clue 
-       Natural cycles 
-       Flo
 
Get tracking and see if you notice the difference in your body!

5 reasons why self-care is important 💆‍♀️ 1. To make time for yourself.2. It helps you perform at your best.3. ...
29/09/2022

5 reasons why self-care is important 💆‍♀️

1. To make time for yourself.
2. It helps you perform at your best.
3. Supports well-being.
4. Improves self-confidence and self-esteem.
5. Helps you feel rested and relaxed.

Self-care can be what you need in your life if you feel overwhelmed, stress, tired, anxious and like life is getting on top of you.

Taking even 30 minutes out of your day to wash your hair and do a face mask may help you reset and take a moment stress free.

Think about it, how are you supposed to look after other things and people if you’re not looking after yourself?

Comment below what self-care you have done today!

What is your why to training? Mental health? Weight gain? Fat loss? Strength? Muscle growth? Cardiovascular fitness? Wha...
27/09/2022

What is your why to training?

Mental health?

Weight gain?

Fat loss?

Strength?

Muscle growth?

Cardiovascular fitness?

Whatever your why, remember, if that why changes, that is okay.

Your why may not stay the same forever and may change depending on your goals, life changes, what you want to get out of training and just because you want to try something else.

Don’t think that just because you have been doing something for a while means that you can’t change it.

Make sure you revisit your why and that it aligns with your goals.

Comment below your current why!

How to take care of your mind 💆‍♀️ - Value yourself You come first and your health matters. - Set realistic ...
21/09/2022

How to take care of your mind 💆‍♀️

- Value yourself
You come first and your health matters.

- Set realistic goals
If you’re creating goals for yourself that aren’t realistic, they’re going to drag you down and its more likely you’ll fall off track. Be realistic and make goals for yourself you know you can achieve.

- Clear your mind
A clear mind will help you think straight and keep what you’re working on clear. It will also help keep a healthy work life balance.

- Practise self-care
You are the most important person in your life. If you don’t look after yourself, the things in your life won’t run as smoothly as you’d like them to as you aren’t prioritising the most important part of your life; you.

Save this as a reminder to check in with yourself ❤️

If your focus is fat loss, this post is for you! There are so many things to think about during your fat loss journey an...
13/09/2022

If your focus is fat loss, this post is for you!
 
There are so many things to think about during your fat loss journey and different people say different things. 
 
Here are my tips on what to focus on and what you should prioritise! (In my opinion).
 
Fun fact: workouts are only 10% of your daily energy expenditure.
 
10%!!!

So, when you’re stressing or worrying that you might not make it to the gym or have a super busy week, its actually not going to make much difference!
 
Yes, getting a workout in is great for your mental and physical health but to see fat loss, there are more important factors you can focus on more.
 
1.     Movement. Workouts do count towards this, but steps are the main focus here. The more steps you do, the more energy output therefore, more calories burnt.
2.     Nutrition. A calorie deficit is the number 1 factor for fat loss. If your energy input is lower than your energy output, you are in a deficit. This means you are bringing more than you are consuming so burning more calories.
 
Both movement and a calorie deficit hand in hand create the perfect way to lose fat.
 
So, prioritise nutrition and movement and use your workouts to build strength, build muscle, mental health and as an aid to your journey but not the main focus.
 
Don’t get me wrong, still aim to get in your workouts as this increases your movement, but if you’re not getting your steps or nutrition right, workouts alone won’t give you the results you want.

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