Steffi Shaw Personal Training & Chronic Health & Pain Management Solutions

Steffi Shaw Personal Training & Chronic Health & Pain Management Solutions Helping men & women improve their health fitness strength & mobility

๐€ ๐…๐ž๐ฐ ๐จ๐Ÿ ๐Œ๐ฒ ๐†๐จ-๐“๐จ ๐‡๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐’๐ฉ๐ž๐ž๐๐ฒ ๐๐ซ๐ž๐š๐ค๐Ÿ๐š๐ฌ๐ญ๐ฌ ๐“๐ก๐š๐ญ ๐€๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐Š๐ž๐ž๐ฉ ๐˜๐จ๐ฎ ๐…๐ฎ๐ฅ๐ฅ (๐š๐ง๐ ๐“๐š๐ฌ๐ญ๐ž ๐€๐ฆ๐š๐ณ๐ข๐ง๐ !)In order of ease/fastest to ...
29/10/2025

๐€ ๐…๐ž๐ฐ ๐จ๐Ÿ ๐Œ๐ฒ ๐†๐จ-๐“๐จ ๐‡๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐’๐ฉ๐ž๐ž๐๐ฒ ๐๐ซ๐ž๐š๐ค๐Ÿ๐š๐ฌ๐ญ๐ฌ ๐“๐ก๐š๐ญ ๐€๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐Š๐ž๐ž๐ฉ ๐˜๐จ๐ฎ ๐…๐ฎ๐ฅ๐ฅ (๐š๐ง๐ ๐“๐š๐ฌ๐ญ๐ž ๐€๐ฆ๐š๐ณ๐ข๐ง๐ !)

In order of ease/fastest to prepare:

๐Ÿ. ๐๐ž๐š๐ง๐ฎ๐ญ ๐Ÿฅœ๐๐ฎ๐ญ๐ญ๐ž๐ซ (๐Ÿ๐ŸŽ๐ŸŽ% ๐ฉ๐ž๐š๐ง๐ฎ๐ญ๐ฌ ) & ๐๐š๐ง๐š๐ง๐š ๐จ๐ง ๐ซ๐ฒ๐ž ๐š๐ง๐ ๐ฌ๐ฉ๐ž๐ฅ๐ญ ๐ฌ๐จ๐ฎ๐ซ๐๐จ๐ฎ๐ ๐ก ๐ญ๐จ๐š๐ฌ๐ญ ๐ฐ๐ข๐ญ๐ก ๐Ÿ๐ฅ๐š๐ฑ๐ฌ๐ž๐ž๐๐ฌ (๐ฅ๐ข๐ง๐ฌ๐ž๐ž๐). Almond or alternative nut butter even better!

This is my go to when time is tight. My 3 yr old loves it too and will choose this over toast with honey or jam or cereal. (She has regular wholemeal bread as the sourdough is a little too crunch for her)

๐Ÿ. ๐๐š๐ญ๐ฎ๐ซ๐š๐ฅ ๐†๐ซ๐ž๐ž๐ค ๐ฒ๐จ๐ ๐ฎ๐ซ๐ญ ๐ฐ๐ข๐ญ๐ก ๐ง๐จ ๐š๐๐๐ž๐ ๐ฌ๐ฎ๐ ๐š๐ซ (๐จ๐ซ ๐ก๐จ๐ฆ๐ž๐ฆ๐š๐๐ž) ๐ ๐ซ๐š๐ง๐จ๐ฅ๐š ๐ฌ๐ญ๐ซ๐š๐ฐ๐›๐ž๐ซ๐ซ๐ข๐ž๐ฌ ๐Ÿ“ , ๐›๐ฅ๐ฎ๐ž๐›๐ž๐ซ๐ซ๐ข๐ž๐ฌ, ๐›๐š๐ง๐š๐ง๐š, ๐š๐ฅ๐ฆ๐จ๐ง๐๐ฌ, ๐Ÿ๐ฅ๐š๐ฑ๐ฌ๐ž๐ž๐ & ๐œ๐ก๐ข๐š ๐ฌ๐ž๐ž๐๐ฌ ๐ญ๐จ๐ฉ๐ฉ๐ž๐ ๐ฐ๐ข๐ญ๐ก ๐š ๐ฅ๐ข๐ญ๐ญ๐ฅ๐ž ๐š๐ ๐š๐ฏ๐ž ๐ฌ๐ฒ๐ซ๐ฎ๐ฉ

๐Ÿ‘. ๐’๐œ๐ซ๐š๐ฆ๐›๐ฅ๐ž๐ ๐ž๐ ๐ ๐ฌ ๐Ÿณ ๐จ๐ง ๐ซ๐ฒ๐ž & ๐ฌ๐ฉ๐ž๐ฅ๐ญ ๐ฌ๐จ๐ฎ๐ซ๐๐จ๐ฎ๐ ๐ก ๐ฐ๐ข๐ญ๐ก ๐š๐ฏ๐จ๐œ๐š๐๐จ, ๐Ÿ๐ฅ๐š๐ฑ๐ฌ๐ž๐ž๐ & ๐œ๐ก๐ข๐ฅ๐ฅ๐ข ๐Ÿ๐ฅ๐š๐ค๐ž๐ฌ (๐ ๐ซ๐ž๐š๐ญ ๐Ÿ๐จ๐ซ ๐ฆ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐ฌ๐ฆ). ๐’๐จ๐ฆ๐ž๐ญ๐ข๐ฆ๐ž๐ฌ ๐ˆ ๐š๐๐ ๐š ๐ฅ๐ข๐ญ๐ญ๐ฅ๐ž ๐Ÿ๐ซ๐ž๐ฌ๐ก ๐ฅ๐ž๐ฆ๐จ๐ง ๐Ÿ‹ ๐ฃ๐ฎ๐ข๐œ๐ž

๐Ÿ’. โ€˜๐‰๐จ๐ž ๐–๐ข๐œ๐ค๐ฌโ€™ ๐ฉ๐š๐ง๐œ๐š๐ค๐ž๐ฌ ๐Ÿฅž made only with 1 banana (mashed),1 egg and about 70g of oats (makes about 6 small pancakes). Top with berries, almonds, Greek yogurt, flax and chia seeds and agave syrup. Takes me 5/6 mins including cooking time.
Supergreens drink in the background (again organic, heavy metals tested, comes with certificate of analysis).

All these breakfasts contain ๐œ๐š๐ซ๐›๐ฌ, ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง & ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐Ÿ๐š๐ญ๐ฌ. Remember ๐˜ธ๐˜ฆ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ง๐˜ข๐˜ต๐˜ด ๐˜ต๐˜ฐ ๐˜ฃ๐˜ถ๐˜ณ๐˜ฏ ๐˜ง๐˜ข๐˜ต. Protein and good fats will STOP ๐Ÿ›‘ YOU CRASHING. Carbs alone will cause your sugar levels to spike and then youโ€™ll crash later

โš ๏ธ WARNING โš ๏ธ : regular granola is full of sugar/fructose syrup and do not buy anything labelled PROTEIN from the shops ie. PROTEIN bars, PROTEIN granola etc (full of chemicals and rubbish) that will most likely lower your metabolic rate and prevent fat burning and lean muscle production. Yes to protein powder if/when you need extra protein (I do) but make sure it is ORGANIC, HEAVY METALS TESTED and comes with a CERTIFICATE OF ANALYSIS, like the one I take otherwise youโ€™ll be likely paying ๐Ÿ’ฐ to poison your body with lead (see article: http://bit.ly/4qdA3x4 for more info)

๐Œ๐จ๐ซ๐ž ๐ข๐๐ž๐š๐ฌ ๐ง๐ž๐ฑ๐ญ ๐ญ๐ข๐ฆ๐ž including smoothie bowl ๐Ÿฅฃ, porridge ideas with protein/good fats & overnight oats

โœจ ๐–๐ก๐ž๐ง ๐ˆ ๐ฌ๐š๐ฒ โ€œ๐ข๐Ÿ ๐ˆ ๐œ๐š๐ง ๐๐จ ๐ข๐ญ, ๐š๐ง๐ฒ๐จ๐ง๐ž ๐œ๐š๐งโ€ โ€” ๐ญ๐ก๐ข๐ฌ ๐ข๐ฌ ๐ฐ๐ก๐ฒโ€ฆRight now, Iโ€™m hobbling around with a psoas and adductor injury ...
29/08/2025

โœจ ๐–๐ก๐ž๐ง ๐ˆ ๐ฌ๐š๐ฒ โ€œ๐ข๐Ÿ ๐ˆ ๐œ๐š๐ง ๐๐จ ๐ข๐ญ, ๐š๐ง๐ฒ๐จ๐ง๐ž ๐œ๐š๐งโ€ โ€” ๐ญ๐ก๐ข๐ฌ ๐ข๐ฌ ๐ฐ๐ก๐ฒโ€ฆ

Right now, Iโ€™m hobbling around with a psoas and adductor injury thatโ€™s been lingering for over a month. Truth is, I always have some kind of injury linked to an unknown health condition. Yesterday, the entire right side of my body from head to toe was on fire.

But guess what? I still went to the gym. I focused on what I could do โ€” shoulders, back, and chest โ€” instead of what I couldnโ€™t. ๐Ÿ’ช

If I gave up every time I was in pain, Iโ€™d never do anything. Pain is a daily occurrence for me, but my body copes better when itโ€™s stronger. Strength training helps me fight off declining mobility, degeneration, and even more pain.

Yes, you have to listen to your body. Sometimes I canโ€™t train properly for a week and canโ€™t be as consistent as Iโ€™d like to be. But you also have to try. There is always something you can stretch, mobilise, or strengthen. And honestly? I get super grumpy when I canโ€™t move, walk, stretch, or train!

This is exactly why I became a PT. To show people โ€” especially those suffering mentally or physically โ€” that thereโ€™s always something you can do to improve your body, mindset, health, and happiness.

I was told for 25 years that I couldnโ€™t train, play sport, or even workโ€ฆ and I listened. I wish more than anything that I hadnโ€™t.

๐Ÿ‘‰ ๐˜๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ฏ๐ž๐ซ ๐ซ๐ž๐ ๐ซ๐ž๐ญ ๐ ๐จ๐ข๐ง๐  ๐š๐ฅ๐ฅ ๐ข๐ง. ๐˜๐จ๐ฎโ€™๐ฅ๐ฅ ๐ซ๐ž๐ ๐ซ๐ž๐ญ ๐ง๐ž๐ฏ๐ž๐ซ ๐ญ๐ซ๐ฒ๐ข๐ง๐ .

Life, business, workโ€ฆ itโ€™s all about ๐›๐š๐ฅ๐š๐ง๐œ๐ž, isnโ€™t it?! ๐Ÿ™ŒBank holidays are the perfect time to let go a little and enjo...
23/08/2025

Life, business, workโ€ฆ itโ€™s all about ๐›๐š๐ฅ๐š๐ง๐œ๐ž, isnโ€™t it?! ๐Ÿ™Œ

Bank holidays are the perfect time to let go a little and enjoy ourselves without guilt. For me, that means keeping a mix of both:

โœ… Gym first thing this morning (got the body moving!)
๐Ÿป Tomorrow weโ€™ll swing by the local beer fest for a couple, catch up with friends, and enjoy some live music.
๐ŸŒŠ Then itโ€™s off to the coast to see friends and meet the newest member of their family (canโ€™t wait ๐Ÿฅฐ).

Iโ€™ll keep myself mobile because being sedentary/stationary triggers pain and health conditions for me and yes, Iโ€™ll still take my supplementsโ€ฆ but Iโ€™ll also eat what I want and enjoy a few beers ๐Ÿบ (spirits sit better with me as they are purer and less/no sugar but hey itโ€™s not a โ€˜spirit festivalโ€™ ๐Ÿ˜œ).

For me, itโ€™s all about ๐ฅ๐ข๐ฌ๐ญ๐ž๐ง๐ข๐ง๐  ๐ญ๐จ ๐ฆ๐ฒ ๐›๐จ๐๐ฒ finding that sweet spot between health and enjoyment, and remembering that balance is what keeps you on track long-term.

So this weekend Iโ€™ll be choosing both: health + fun, movement + relaxation, supplements + treats.

๐Ÿ‘‰ What are you all up to this bank holiday?

Have an amazing weekend everyone! ๐ŸŽ‰๐Ÿ’›

Weโ€™ll talk about whatโ€™s good for you on Tuesday when some of you may feel like you need more energy or liver support after a long weekend ๐Ÿ˜œ

21/08/2025

More than 70% of our health is dictated by lifestyle not genetics๐Ÿงฌ That is insane! We have so much control over our health ๐ŸŒฑ

โœจ๐Œ๐ฒ ๐ฆ๐ข๐ฌ๐ฌ๐ข๐จ๐ง ๐ข๐ฌ ๐ฌ๐ข๐ฆ๐ฉ๐ฅ๐ž: ๐ญ๐จ ๐ก๐ž๐ฅ๐ฉ ๐จ๐ญ๐ก๐ž๐ซ๐ฌ ๐›๐ž ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐ฏ๐ž๐ซ๐ฌ๐ข๐จ๐ง ๐จ๐Ÿ ๐ญ๐ก๐ž๐ฆ๐ฌ๐ž๐ฅ๐ฏ๐ž๐ฌ..โœจWhether you want to: โ€ข Transform your fitness ...
21/08/2025

โœจ๐Œ๐ฒ ๐ฆ๐ข๐ฌ๐ฌ๐ข๐จ๐ง ๐ข๐ฌ ๐ฌ๐ข๐ฆ๐ฉ๐ฅ๐ž: ๐ญ๐จ ๐ก๐ž๐ฅ๐ฉ ๐จ๐ญ๐ก๐ž๐ซ๐ฌ ๐›๐ž ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐ฏ๐ž๐ซ๐ฌ๐ข๐จ๐ง ๐จ๐Ÿ ๐ญ๐ก๐ž๐ฆ๐ฌ๐ž๐ฅ๐ฏ๐ž๐ฌ..โœจ

Whether you want to:
โ€ข Transform your fitness and become the strongest version of yourself,
โ€ข Overcome physical or mental health challenges,
โ€ข Build the habits and mindset to live a healthier, happier lifeโ€ฆ

I know what itโ€™s like to feel stuck, frustrated, and ready to give up. But I also know what it feels like to fight back, rebuild, and come out stronger.

๐“๐ก๐ž ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐ฌ๐ญ๐ž๐ฉ ๐ข๐ฌ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ญ๐ก๐ž ๐ก๐š๐ซ๐๐ž๐ฌ๐ญ โ€” ๐›๐ฎ๐ญ ๐ข๐ญโ€™๐ฌ ๐š๐ฅ๐ฌ๐จ ๐ญ๐ก๐ž ๐ฌ๐ญ๐ž๐ฉ ๐ญ๐ก๐š๐ญ ๐œ๐ก๐š๐ง๐ ๐ž๐ฌ ๐ž๐ฏ๐ž๐ซ๐ฒ๐ญ๐ก๐ข๐ง๐ .

I want to share a little of my story in the hope that it helps anyone who needs to hear it right now โ€” to remind you that ๐ง๐จ ๐ฆ๐š๐ญ๐ญ๐ž๐ซ ๐ฐ๐ก๐š๐ญ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐Ÿ๐š๐œ๐ข๐ง๐ , ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐ญ๐ฎ๐ซ๐ง ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐š๐ซ๐จ๐ฎ๐ง๐.

Because the truth isโ€ฆ

๐Ÿ‘‰ ๐–๐žโ€™๐ซ๐ž ๐ž๐ข๐ญ๐ก๐ž๐ซ ๐ ๐จ๐ข๐ง๐  ๐ข๐ง๐ญ๐จ ๐š ๐ฌ๐ญ๐จ๐ซ๐ฆ, ๐ ๐จ๐ข๐ง๐  ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก ๐จ๐ง๐ž, ๐จ๐ซ ๐œ๐จ๐ฆ๐ข๐ง๐  ๐จ๐ฎ๐ญ ๐จ๐Ÿ ๐จ๐ง๐ž.

For me, my storm started at 16 (Iโ€™m nearly 40 now). I was struck down by a mysterious illness that left me helpless at times and forced me to give up my dreams. Failure, frustration, and physical struggles became part of my everyday life.

For over 20 years, I battled both physically and mentally. I kept trying to push through jobs my body couldnโ€™t handle, which only made things worse. But slowly โ€” step by step โ€” I learned how to help myself. I discovered ways to manage my health, improve my strength, and rebuild my mindset.

Fast forward to todayโ€ฆ
๐Ÿ’ช Iโ€™ve transformed my health and fitness.
๐Ÿง  Iโ€™ve built mental resilience and confidence.
โค๏ธ Iโ€™ve created a lifestyle that supports my well-being instead of draining it.

๐Ÿ’ญ So let me ask you: If you could change one thing about your health, fitness, or mindset right nowโ€ฆ what would it be?

Drop it in the comments ๐Ÿ‘‡ or message me โ€” Iโ€™d love to help you take that first step.

Because rememberโ€ฆ
โœจ We are not what happened to us. We are what we are holding onto. โœจ

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