BCJ Training

I'm Beth and I am a fully-qualified Personal Trainer working out of D4 Fitness in Warrington. I offer 1:1s, small group training as well as online coaching.

I specialise in behaviour change coaching and helping people make sustainable lifestyle changes!

02/11/2020

Loving my Extreme Cardio class on Monday nights 💪🏼 it’s DEFINITELY going to be getting me through lockdown 2.0 😂

If you want 30 mins of pure sweat and fun then head over to the Our Park website to sign up 🤩

Also I am loving for this colour - I haven’t worn fluorescent pink so I was 7 and I am HERE FOR IT 💁🏻‍♀️

28/10/2020

💪🏼 F*CK THE SCALES 💪🏼

I must admit, in the past I have been a little bit of a slave to the scales - letting it bother me if I don’t see the changes I want. I thought I had come a long way from and was pretty much reformed in the way of scale guilt - however this week shows how easy it is to slip onto negative head spaces 😒

I have been trying to eat better, exercise more effectively and just generally take a little bit more care of myself recently which has lead me to feel the leanest, happiest and strongest I’ve felt in AGES! My clothes fit better, my mindset is better and I have loads more energy - but yet these past few weeks where the scale hasn’t moved/gone up and have massively beaten myself up even though I can still see other positive physical changes!

Why do we do this!? Focus on the scales and disregard how we actually feel/look!? There are SO many other methods of measuring progress that are hell of a lot more accurate than that bloody number! 👀

So I’m saying a f**k you to the scales this week and remembering my progress so far and looking for other, more positive, aspects to my fitness journey 💪🏼💪🏼

Ready for the next 6 weeks of this fitness journey - let’s see what we can get done!! 🤪🤪🤪

24/10/2020

That feeling when your old jeans finally fit again 🤩

Consistency and hard work really does pay off 👏🏻💪🏼

22/10/2020

Proof that I actually do train upper body 👀🤪

06/10/2020

🥱 WHY ARE REST DAYS SO IMPORTANT? 🥱

It is so easy to get swept away with your motivation and work out every single day because you riding the wave of your new found enthusiasm and will power - BUT ensuring you are having enough rest between workouts is JUST as important as the workouts themselves.

If you don’t take the rest and recovery your body needs you can lead to overuse injuries such as stress fractures, muscles strains and joint point - as well as just generally exhausted and s**t 👀

Your body needs time to recover from the strain you put it under during your workouts or you will end up burning yourself, injuring yourself or just giving up on your workouts all together!! 😬

I know it can go against your instincts when you are striving for a goal - but trust me taking adequate recovery periods will HELP your training not hinder it!

Hope this helps and you all enjoy me in my rest day outfit, unicorn slippers, my boyfriend’s boxers and a stained top 👀😂

Ps. Sorry I’ve been so quiet on her recently - new jobs, new clients, busy exciting things have got in the way but I am now back baby 🤪🤪

13/09/2020

🙆🏻‍♀️ Sunday Stretches 🙆🏻‍♀️

Stretching is an essential, yet neglected, part of fitness - stretching can help you both physically:

💫 Increase flexibility
💫Reduce muscle soreness
💫Improves sport performance
💫Helps increase blood flow to working muscles
💫Improves posture

And also help you mentally:

💫Reduce stress
💫Improve sleep
💫Calm the mind
💫Improve anxiety

So next time you are trying to avoid stretching - remember these benefits and take literally 5 minutes out your day to give your body some stretchy love! 🤩❤️

Here are a few of my FAVE lower body stretches atm that just make me go 'aaaaaaaaaaah'😍

Have a lovely Sunday and stay amazing! 💜❤️💙

08/09/2020

🧠 REASONS TO EXERCISE THAT ARE NOT PHYSICAL 🧠

We all know the benefits of exercising relating to the physical changing of our bodies - it is screamed at us from EVERY corner of social media so we can never forgot it.

But the frustrating thing about this is that people then end up only exercising for this reason, and this reason alone, when in actual fact exercising has a plethora of amazing benefits that can help you feel amazing on the INSIDE as well! 👏🏻

You should exercise to feel amazing, and improve your life & mental health, not just because you are trying to punish your body into losing that extra 5 pounds. This ties in with also finding exercise that you love to do - it might not burn the most calories or get you the most sweaty, but if it gets you moving and feeling fantastic then who is anyone to tell you it's not good enough!? 🤷🏻‍♀️

So next time you feel like you are 'dragging' yourself to the gym or on a walk, remember these benefits and see the movement of your body as an investment into your mental wellbeing, rather than a means of getting rid of your belly 💜

Hope you all have a lovely day and move your bodies in whatever the f**k way you want! 🤪💙

02/09/2020

🍢 SATAY CHICKEN STRIPS 🍢

Excuse the horrendous photo (definitely took this too quick so I could eat it ASAP 👀) - this here is one of my FAVE healthy meals or high protein snack 🤩

Super quick, super easy and all with ingredients from the cupboard! 👏🏻

Ingredients:
- crunchy peanut butter (love the little peanut bits 🤩)
- soy sauce
- ginger paste
- medium curry powder
- honey

Whack all ingredients into a bowl (I go for around 1tbsp of each) and add a little water to loosen the mixture so it coats the chicken better, throw into a pan - and voila! 🤩

Super tasty, super kick, high protein and bloody delicious! 🥵

Tag me if you give this a go!

28/08/2020

👏🏻 WEIGHT GAIN IS OK 👏🏻

Ok - real talk! Lockdown wasn’t the motivating and Inspiring time for me like it was for some people...I was just trying to survive tbh 👀

So although I exercised everyday I was eating A LOT more than usual which (surprise surprise) meant I have gained a little weight. Now at first I went into a spiral, sometimes as a PT you feel SO pressured to look a certain way and fit a specific aesthetic but I am going to say this only one - YOUR BODY IS NOT YOUR BUSINESS CARD 👊🏼

My body or weight has absolutely no impact on my knowledge or skills are a trainer and it took me a little while to remember that - so instead of beating myself about it over and over again, I am going to see the positives:
- I made it through lockdown
- I was safe, healthy and not alone during those months
- I still moved my body everyday and kept myself going for 3 months

So am I 100% comfortable at the moment? No. Am I going to starve myself? HELL NO. Am I going to use my extra bulk to lift heavier at the gym and fuel my workouts? F**K YEH 👏🏻👏🏻👏🏻

Weight gain is OK - it doesn’t have to be scary or bad or something that should be avoided. Sometimes it is needed and personally I just think that you should find a weight where YOU feel comfortable and then rock it 👏🏻👏🏻

Because as long as you are HAPPY and HEALTHY I really think that’s all that matters 💜💜

I hope this helps anyone who struggled over lockdown because it was a tough time - but we made it 👏🏻👏🏻👏🏻👏🏻

Have an amazing Friday and be kind to yourselves 🧡💙💚💜

27/08/2020

ONLINE COACHING - only £40 per month! 💪🏼

Need help reaching your fitness goals but don’t want to spend £££?

Need accountability and guidance to help YOU stay on track and get amazing results?

Ready to make sustainable and amazing changes to your lifestyle, fitness and health?

Online coaching is for you - all of the perks of 1:1 training but only £40 and you can do it from the comfort of your own home or gym 🤩

With online training you can get personalised workouts suiting your goals, accountability, 1:1 zoom calls and classes, nutrition guidance and 24 hour support! Plus a free home workout guide 👏🏻👏🏻

If you’re interested then please message me and let’s kickstart your fitness goals 🧡💜💙💚

24/08/2020

👊🏼 STEP UPS 👊🏼

One of my favourite lower body exercises - it helps build strength, endurance AND balance is just a great all rounder 👏🏻

Step ups target your glutes, hamstrings and quads making it a fab general lower body conditioning exercise - as well as it being suitable to both beginners and seasoned gym goers! 💪🏼

Lower the intensity but using only BW and a lower step, increase it by adding weights (using DB, BB or throw bag) and by using a larger step!

My top tips for nailing this exercise:
💫 As you stand up, ensure your don’t lean forward as you push up, but instead keep your body upright and back straight.
💫 Engage your core throughout the movement (this will also help with balance!)
💫 Don’t rush it - make each stage of the movement controlled, especially as you lower yourself down the floor. This will help load your muscles SO much more effectively.
💫 As you push up try to really load all your weight onto your standing leg and try not to use your other leg until you reach the very top of the movement - and even then it’s only for balance!

Definitely give this exercise a try on your next lower body day - and then you can thank me later 🤪🤪

22/08/2020

🍯 HEALTHY ALTERNATIVE GRANOLA RECIPE 🍯

I LOVE granola - back in my uni days I would literally sit with a packet and a spoon and eat it all (and I wonder why I couldn’t lose weight? 🧐) - however although granola is deemed as a ‘healthy’ breakfast, that isn’t always the case 👀

You either by the cheap stuff and get a spoonful of sugar or you pay £4 for a box that is branded as ‘healthy’ or ‘high protein’ - I’m not happy with either option so I decided to make my own! 🤩 This way I know exactly what is going into my food and I can reduce the sugar content where I can.

Super simple ingredients:
- 190g Oats
- 100g dried fruit & seeds
- 50g coconut oil
- 85g honey
- Cinnamon & Salt

Mix it all together, bake for 25 mins on 180 degree and let cool for about 40 minutes until super crunchy and amazing!! 🙌🏼

Give it a try and let me know how you got on!! 💜💙🧡💚

Address

Manchester

Website

https://d4fitness.com/

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