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Hey busy moms, I know you’re juggling a thousand things every day – and finding time for yourself often feels impossible...
23/12/2024

Hey busy moms, I know you’re juggling a thousand things every day – and finding time for yourself often feels impossible. 💕 But here’s the truth: Your kids need YOU at your best – healthy, happy, and full of energy – not running on empty. 🏃‍♀️💨

It’s not selfish to prioritize your health. In fact, it’s the best thing you can do for your family. Regular exercise and good nutrition aren’t just about looking good – they’re about feeling good, staying strong, and being the role model your kids deserve. 🌟

If finding time feels impossible, I’ve got you covered! Let me help you create a plan that fits into your busy schedule. Together, we’ll make small changes that lead to BIG results. 💪

DM us here or DM coach today to get started on a plan that works for you – because a healthy mom means a happy family!


Being a busy mom doesn’t mean you have to sacrifice your health or fitness. 💖 It’s about finding what works for YOU! Her...
20/12/2024

Being a busy mom doesn’t mean you have to sacrifice your health or fitness. 💖 It’s about finding what works for YOU! Here’s how:

1️⃣ Short and effective workouts: Forget the long gym sessions. Quick 15-20 minute workouts can deliver amazing results when done consistently. Think strength training or HIIT – short, sweet, and effective! 🕒💥

2️⃣ Fit fitness into YOUR schedule: The best workout is the one that fits your life. Squeeze in movement where you can – during nap time, after bedtime, or even with the kids. It’s about making it work for YOU. 🏃‍♀️✨

3️⃣ Set realistic goals: Motherhood is a journey, and so is fitness. Start small and focus on progress, not perfection. Celebrate every win, no matter how tiny – because every step counts. 🌟💪

Your health matters, and taking care of YOU makes everything else easier. Start where you are, with what you have. You’ve got this, Supermom! 🚀

Comment below or DM me if you’re ready to create a fitness plan that fits your busy life. Let’s make YOU a priority!

Struggling to see results in your fitness journey? The secret lies in understanding the *priorities* of nutrition—and Dr...
15/12/2024

Struggling to see results in your fitness journey? The secret lies in understanding the *priorities* of nutrition—and Dr. Eric Helms' **Pyramid of Muscle and Strength Nutrition** is the perfect guide.

At the foundation, we have **calories**—the key driver of your results (deficit for fat loss, surplus for muscle gain). Next, your **macronutrient balance** ensures you're fueling your goals with the right amounts of protein, carbs, and fats. Once that’s locked in, we focus on **micronutrients** to support overall health and performance.

Beyond the basics, **meal timing and frequency** can fine-tune recovery and energy, while **supplements** are just the cherry on top—not the main course!

By mastering these priorities in order, you’ll maximize your progress without wasting time on what doesn’t matter. That’s the *evidence-based* way to achieve your fitness goals.

Looking for a coach to help you structure your nutrition for success? Let’s work together to optimize your results!

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When it comes to dieting, especially for fat loss, many people think they need to increase their gym time or add extra c...
23/10/2024

When it comes to dieting, especially for fat loss, many people think they need to increase their gym time or add extra cardio sessions. But in reality, doing more in the gym can actually work against you when you’re in a calorie deficit. Here’s why:

Training Should Reflect Eating:
If you’re consuming fewer calories to lose weight, you’re also providing your body with less energy to recover from intense workouts. This means you won’t be able to recover as well from high volumes of exercise. Doing excessive sets or long workout sessions when you’re undereating can lead to fatigue, burnout, and even muscle loss because your body doesn’t have the resources to properly repair itself.

Do Less, But Make It Count:
Instead of increasing volume, the focus should be on keeping the workouts short but intense. Lifting heavy with fewer sets (but still with good form) helps maintain strength and muscle during a calorie deficit. The key is to maintain intensity—lift heavy weights, focus on compound movements, and avoid endless reps. This strategy minimizes the stress on your body while preserving muscle mass, which is exactly what you need when trying to lose fat.

In short, when dieting, don’t get caught up in the trap of doing more in the gym. Train smarter, not harder—focus on intensity, keep volume low, and give your body the time to recover.

🚨If you insist on reinventing the wheel when it comes to training at least do it properly 🚨Now there's PLENTY of good, f...
14/10/2024

🚨If you insist on reinventing the wheel when it comes to training at least do it properly 🚨

Now there's PLENTY of good, free workout programs out there written by people with decades of experience getting people results., which you can follow.

There are also many fitness professionals and some good ones, HINT HINT, who are better qualified than you to give you a properly structured program to get results.

But if you insist on making a program up, follow the basic principles of a proper strength program.

1️⃣ The main exercise or exercises of a session should be free weight compound movements.The focus should be to improve these.

Think squat, bench, deadlift etc

These are movements which build strength and let you use more weight because multiple muscles and joints are involved. They also require more energy and cause more training stress.

2️⃣ Supplemental exercises should be multi joint machine or free weights exercises which have a direct effect on the main exercises.

Think hip thrusts, shoulder press, dumbbell press, leg press etc

3️⃣ Finally accessory work. These are exercises meant to fill in any gap and isolating any muscles that haven't been hit enough.

Think bicep curls, tricep extensions, adductor/ abductor work etc

Found this helpful? Then give us a follow 👌🏼👌🏼

Tired of making stuff up and want a program professionally built to get YOU results ? DM us and let's get started

Let’s settle this once and for all. Myth 1: *Eating healthy is too expensive.* 🚫🥑 If you think nutritious meals cost mor...
25/09/2024

Let’s settle this once and for all. Myth 1: *Eating healthy is too expensive.* 🚫🥑 If you think nutritious meals cost more than junk food, you’re just shopping in the wrong aisle! Pro tip: The best ingredients are often hiding in the budget section (hello, frozen veggies and beans 👋)

Myth 2: *No time to exercise.* 🚫⏰ Seriously? You binge-watch a whole series in one weekend but can’t squeeze in a 20-minute workout? We all have the same 24 hours – it's about priorities, not excuses. 🏃‍♀️💨

Time to call out the myths, reclaim your health, and make small changes that matter. It’s easier (and cheaper) than you think. So, are you in, or are you still making excuses? Let’s get started today! 💥"

Comment below with your go-to healthy budget meal or quick workout tip! Let’s inspire each other to take action – no excuses! 💪🔥"

Before you slap a deadline on your fitness goals, let’s pump the brakes and cover the essentials:1️⃣ **Nail down proper ...
06/09/2024

Before you slap a deadline on your fitness goals, let’s pump the brakes and cover the essentials:

1️⃣ **Nail down proper movement mechanics** – If you can't move well, you can't lift well. Coordination is the unsung hero of progress. Let's not put a six-week timer on what your body can’t handle *yet*. 🏋️‍♂️

2️⃣ **Be real with yourself** – We all have lives, jobs, and maybe a weakness for pizza. 🍕 What are your limits, and what are you honestly willing to do? You can't out-train reality!

3️⃣ **Make it SMART** – Specific, Measurable, Attainable, Realistic, and Time-Based. Saying you want abs by next month with no plan? That’s like chasing a unicorn. 🦄 Your goal needs a roadmap, not just wishful thinking.

Success isn’t just about the finish line – it’s about the strategy you set before the race even begins. So, let’s stop rushing and start planning! 🚀

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LET'S TALK ABOUT BEING LEAN🗣️🗣️Here are 4 things you probably don't realise about being lean until you've actually been ...
05/09/2024

LET'S TALK ABOUT BEING LEAN🗣️🗣️

Here are 4 things you probably don't realise about being lean until you've actually been lean before.

1️⃣ It's not particularly healthy and not sustainable long term. The thing with being lean is it requires you to be a low bodyfat %, lower than the healthy range.

Now this isn't an excuse to not be lean but it's just pointing out that when you are super lean it's a lot harder to build muscle without putting on bodyfat because your body isn't designed to be that lean.

2️⃣ Being lean only looks good if you have muscle mass. Now without muscle you aren't gonna be lean, you'll look skinny as F*CK.

You actually need to build muscle before losing fat and expecting to look great and lean

3️⃣ You aren't going to as strong as you usually are. It sucks but accept it.

The leanest version of you isn't the strongest

4️⃣ Your s*x drive and mood is affected when you get lean for long.

Your hormones aren't happy being low bodyfat and men might struggle to get hard 🍆⬇️ women may lose their period 🥚❌ and you may just always be moody.

Any other negatives with being super lean we've forgotten?

Comment it below
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As coaches, we can guide you, motivate you, and create the perfect plan—but there are a few things only YOU can do:1. G...
02/09/2024

As coaches, we can guide you, motivate you, and create the perfect plan—but there are a few things only YOU can do:

1. Get enough sleep 😴
2. Stick to your calories and macros 🍽️
3. Push yourself beyond discomfort when training solo 🏋️‍♂️

The truth is, real progress happens when you do your part and we do our part. Ready to take ownership of your journey and see real results? DM us for online coaching, and let’s make it happen together! 💥

Just a friendly reminder: your fitness journey isn’t about accepting and letting these things boss you around:• Poor mo...
30/08/2024

Just a friendly reminder: your fitness journey isn’t about accepting and letting these things boss you around:

• Poor mobility 🤸‍♀️
• Poor relationship with food 🍕
• Weight-based fears 🏋️‍♂️

It’s about tackling them head-on and taking control! Don’t let these roadblocks dictate your progress—face them, fix them, and watch how much stronger you become, inside and out. 💪

Ready to take charge of your fitness journey? DM us and let’s get started together!

💥 **3 Reasons You’re Not Getting Stronger** 💥1️⃣ **Fear of Gaining Weight**: Strength and muscle go hand in hand. If you...
23/08/2024

💥 **3 Reasons You’re Not Getting Stronger** 💥

1️⃣ **Fear of Gaining Weight**: Strength and muscle go hand in hand. If you're too afraid to eat enough or gain a little weight, you're missing out on the fuel your body needs to build strength. Don’t let the scale hold you back—feed your gains!

2️⃣ **Fear of Adding Weight to the Bar**: Progress requires pushing your limits. If you're sticking to the same weights because you’re afraid of failing or getting injured, you're leaving gains on the table. Trust your training, focus on proper form, and start adding those plates.

3️⃣ **Poor Recovery**: Strength isn't just built in the gym—it's built during recovery. If you're not prioritizing sleep, nutrition, and rest days, you’re shortchanging your progress. Recovery is where your muscles repair and grow stronger, so make it a priority.

Ready to break through your strength plateau? 💪 DM us "strong" and let’s overcome these hurdles and start lifting heavier, smarter, and stronger! 🔥

*xy

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