Botton built fitness

22/12/2025

If you’re ready for an approach that actually works with your body

Training, nutrition, recovery and mindset all need to work together - not against you.

The Female Formula is 121 coaching designed around the female body and real life.

January spaces opening soon
TO SECURE YOUR JANUARY SPOT DM FORMULA

29/11/2025

Don’t hit the “f**k it” button
You know the one the big red imaginary button we slam the second December gets chaotic

Work party? F**k it
Family drama? F**k it
Cookies everywhere? Double f**k it

But listen you don’t need to train like an Olympian right now
You just need to avoid going full gremlin mode

Take a walk so you don’t scream at your relatives
Lift something heavy

Tiny effort > throwing the whole month in the bin

So breath move a little and step away from the “f**k it” button like it’s the nuclear launch key

09/06/2025

Let’s be honest. Most of us have stepped on the scale seen a number we didn’t like, and suddenly felt like all our hard work was pointless. But here’s the thing your weight can shift for so many reasons that have nothing to do with fat gain. Hormones, sleep, stress, your last meal it all plays a role. That number doesn’t tell the whole story. So if the scale’s messing with your head, it might be time to focus on how you feel instead. Because you’re doing so much better than you think

28/03/2025

From the Park to Code Fitness 🔥

Looking back, it’s crazy to think that my business started in a park in the middle of COVID. With gyms closed and so much uncertainty, I had nothing but a few pieces of kit and a dream.

Fast forward to today, and I couldn’t be more grateful for how far things have come. What started with a handful of sessions outdoors has grown into something much bigger. None of this would have been possible without the support of my incredible clients - you’ve trusted me, put in the work and made this journey as rewarding as it is.

A massive shoutout to Code Fitness for all the help and continued support. your guidance and belief in me have been invaluable. I’ve learnt so much and I wouldn’t be where I am without it.

To everyone who has trained with me, supported me, or even just encouraged me along the way thank you. This is just the beginning!

Coach Laura

01/03/2025

Want to Lose Fat Without Giving Up Pizza? 🍕🔥 Read This!

If you think fat loss means cutting out all your favorite foods… you’ve been lied to. 😭

The truth? You CAN eat the foods you love and still lose fat—it’s all about balance, not restriction. Here’s how:

🍫 Follow the 80/20 rule → 80% whole foods, 20% fun foods
📊 Track your calories (without obsessing!) → So you can fit in treats guilt-free
🥩 Eat more protein & fiber → Keeps you full and helps with cravings
🏋️‍♀️ Lift weights & stay active → More muscle = faster metabolism

Fat loss isn’t about suffering it’s about creating a lifestyle you can actually stick to. The more flexible your approach the better your results will be!

💬 Drop a “🍕” if you’re DONE with crash diets and ready for REAL” results

l

28/02/2025

Struggling with Gym Anxiety? 😰 Read This!

Walking into the gym & feeling like everyone’s watching you? Trust me, you’re NOT alone! We’ve all been there 🙋‍♀️ But the truth is… most people are too focused on their own workouts to even notice you! 👀

Swipe 👉 for 5 simple ways to overcome gym anxiety & start feeling CONFIDENT in the gym! 💪

💡 Remember: Everyone was once a beginner. Keep showing up, and soon enough you’ll feel right at home. 🏋️‍♀️🔥

💬 Drop a “💯” if you’ve ever felt gym anxiety

27/02/2025

Struggling with Fat Loss? Your Menstrual Cycle Might Be the Reason! 🚨

If the scale won’t budge no matter what you do, your hormones could be playing a bigger role than you think! 😮

🌀 How Your Menstrual Cycle Affects Fat Loss:
🔹 Follicular Phase (Days 1-14) → Higher energy better workouts easier fat loss! 🔥
🔹 Luteal Phase (Days 15-28) → Increased hunger, water retention, lower energy 😩

💡 The Fix?
✅ Track your cycle & adjust workouts accordingly
✅ Prioritize strength training over endless cardio
✅ Fuel your body – don’t starve yourself!

REMEMBER: Temporary weight gain from your cycle is NOT fat gain! Be patient & trust the process 💪❤️

💬 Have you ever noticed your cycle affecting your progress? Drop a message see how i can help 💪🏻

25/02/2025

“The Real Reason You’re Not Losing Fat… (It’s NOT Just Calories!) ❌”

📢 Fat loss isn’t just about “eating less and moving more.” (of course this helps massively) but If you’re stuck, it’s time to look beyond just calories!

🚨 Common Fat Loss Mistakes:
❌ Over-relying on cardio instead of strength training 🏋️‍♀️
❌ Under-eating, which slows metabolism 🍽️
❌ Poor sleep & high stress = more fat storage 😴⚡
❌ Ignoring protein intake – muscle burns more fat! 🍗

✅ The Fix? Train smart, fuel properly and manage stress for sustainable results!

💬 Drop a “🔥” if you’re ready to break the cycle & do fat loss the RIGHT way!

19/01/2025

1. Nutrition & Caloric Deficit

Fat loss requires consuming fewer calories than you burn. Focus on nutrient-dense foods, proper portion control, and prioritise protein

2. Strength Training

Building muscle increases your metabolism, helping you burn more calories even at rest

3. Daily Movement

Staying active throughout the day, such as walking or taking the stairs boosts overall calorie expenditure and supports fat loss

4. Lifestyle and Stress Management

Poor sleep and high stress elevate cortisol, which can hinder fat loss. Prioritise relaxation, quality sleep and recovery to maintain hormonal balance

5. Consistency & Habits

Sustainable fat loss depends on consistent effort and small, manageable behaviour changes over time. Avoid quick fixes :)

28/06/2024

Are you like me? At long last the sunshine made an appearance and you couldn’t wait to get those shorts out…..only to find that your vac pac has shrunk 90% of your summer wardrobe 🤪😂

Well you are in luck i’m taking on 1-2-1 Clients for my summer shred programme.

Let’s get summer ready together 💪🏻👙

contact: [email protected] or drop me a message ⌨️

https://linktr.ee/bottonbuiltfitness?fbclid=PAZXh0bgNhZW0CMTEAAabwzvfL8PAsig9Rv96wB19EYMjvnwWrR6HcLbN-a2GXDKjUDghE5EdXoNY_aem_SQ4Zp4iRtz6nWjK1VsdLhw

I have limited spaces available ☀️

Start your Botton Built Experience today!

09/02/2024

Calling all past and present clients 🔊

If you could spare a few minutes and drop me a review it would be very much appreciated, Only takes a few seconds but it would mean the world to me

Thanks Coach Laura 💪🏻