Betty Robinson Fitness

01/11/2023

03/01/2023

If your goal this year is to lose weight, you are not alone but let’s focus on what actually pushes the needle forward and getting in the right frame of mind.

My biggest tip for this goal is start lifting weights.

It won’t make you bulky, it won’t turn you into bulk hogan but it will….

Encourage your body to burn more calories on a daily basis outside of when you are exercising.

It will increase bone density and flexibility. Women, we need this as we get older.

It will improve your mood, confidence and self esteem!

Wanting to change your body is a valid goal. If we get into the right headspace, feel energised to do it and learn how to train properly for our goals then you CAN change how your body looks and feels.

If the goal is to lose weight, focus on losing fat through a calorie deficit (DM me if you want a head start in how to do that for you) and lift weights.

I’m currently taking calls with women who want to chat through some of this and find out if coaching with me is a good fit for your 2023 goals 🙂

Book a call!

Link in bio

Or comment on this post and I’ll drop you a message

24/11/2022

Black Friday offer is live! Buy either 10, 8 or 4 session blocks. 25% off until midnight tomorrow! What better gift to yourself or others than the best head start with your fitness goals in 2023. All links to vouchers here…

https://linktr.ee/bettyrobinson

22/03/2021

Another Monday, another post about motivation.

I know you struggle with motivation.

I know you wish you had more will power.

I know you think you aren't capable of reaching your goals because you don't have much of either.

Let me tell you why this simply isn't true.

Firstly, this motivation thing is very much fleeting and cannot be relied upon to sustain you in your fat loss, fitness and health journey. Like life in general, this is not linear. There will be ups and downs, 'good' days and 'not so good' days. There will be homeschooling, not homeschooling, working, not able to work, stressful days, emotional rollercoaster days and simply other priorities and commitments.

So what do we do then? How on earth do we get to that place of persistence and determination especially amidst the inevitable overwhelm of life these days?

We take it one small step at a time, one small habit at a time, one 30 minute walk, one 20 minute workout.

I was listening to some of the ladies on my group program this week talk about how committing to a couple of workouts last week not only made them feel epic for actually doing something they hadn't done in ages but it GAVE them more energy!

Who knew that the one thing you dread because it takes effort will actually give you the energy and mental capacity for the rest of your day and week.

Remember that envisaging the end result often is enough to motivate you to just start!

I'd love to know in the comments, do you struggle with motivation? What helps or hinders just getting started?

12/03/2021

➡️I don’t mean to burst your bubble...

But tone isn’t a thing 🙈

The reason I use the word myself is because it’s not a terrible way to express how women want to look aesthetically.

➡️Toned is what we want to look but what exactly is it?

🔹I used to have this image of floppy muscle suddenly tightening up, grabbing all my skin with it and just tightening me up nicely 🤦🏻‍♀️

A bit like the movie Death becomes her!! If you haven’t seen it...

➡️Anyway, it’s not like that. It’s much simpler .

🔹As we drop body fat through a calorie deficit we do resistance training/lift weights alongside that...

🔹Hence resulting in the muscle underneath being visible!

Genius right?

🔹The tricky part is finding a balance. We need calories for muscle growth but we need a calorie deficit for fat loss 🤯

Good news! You can still build muscle without going into a mad surplus of cals especially if you are relatively new to this and you aren’t looking to get absolutely shredded!

We know muscle growth on that scale is hard so relax.

➡️Eat a moderate calorie deficit as consistently as you can and lift weights 2-3 times per week. Along with a good daily step count you’re on your way to a leaner physique and a stronger, healthier body 💪🏼

Want to get to grips with this training style?

I’m ready to send you all the brilliant training and nutrition resources within my 30 Day Challenge that will support your fat loss and body physique goals

As well as improving your overall health, well being and making you confident AF as we approach summer!

Not for a summer body but a body you are content, happy and feel free in! That’s the aim!

We start on Monday with our goal setting and finding the realistic steps that will kickstart our transformation!

You in?

Comment below with 💪🏼 or DM me to get linked up to the good stuff!

10/03/2021

🚨Is this the news you needed to hear??🚨

➡️That scale weight is not serving you in your fat loss pursuits?

➡️That it’s misleading you and making you focus on something that means very little in the grand scheme of your body goals.

I won’t shy away from being passionate about this.

There are women who still link their worth and their progress to scale weight and encouraging women to weigh themselves regularly is pointless.

Maybe if you’re making weight for a boxing match but I doubt many of you are. 🥊

➡️The main issue comes from this immediate feeling that if the scale goes up it HAS to be fat.

Let’s clear it up. Here are 5 things that ‘scientifically’ will cause weight gain and loss that has zero to do with fat.

1. Carbs 🍞- 1g of carbs needs 3 g of water to be used. Your weekend pizza. Hasn’t suddenly made you put on 2lbs, but the carb element has. It’s fine.

2. Water 💦- 1 litre of water is almost 1 kg of weight. Let that sink in. Stay hydrated. Don’t stress about it making you heavier. It’s not fat!

3. Number 2!!! 🧻We all love a good pop. Even small bowel movements can tip the scales slightly. Again, chill.

4. Muscle 💪🏼- as you aim to drop fat through a calorie deficit you need to be lifting weights. I know you don’t just want to lose weight, you want a lean looking body. Lift weights.

4. Your menstrual cycle - Often so misunderstood and ignored when factoring in fat loss. Our bodies change weekly so weighing yourself each week and expecting consistency is madness.

If you want to have support over 30 days to maybe escape being a slave to the scales then there’s still time!

The 30 Day Fat Loss Challenge begins next week. Get the kick up the bum you need to just start, set some long term goals, set achievable habits in place, get help with training for a leaner body, support with nutrition and your calorie deficit.

Build body confidence, free yourself from feeling lost and finally start getting the body confidence you deserve!

Get educated, get results.

DM me today with ‘I’m saying yes to myself’ to join us or to ask any more questions.

You in?

⬇️⬇️⬇️⬇️⬇️ @ Portadown

06/03/2021

⬇️Do you know what you need??⬇️

You need to...

🔥Just start🔥

I totally understand the excitement, the go getter attitude, the ‘let’s smash these goals’ talk.

➡️Positive self talk is so important however it is learning to do that when we don’t feel like it that truly counts

➡️Will we always feel ready?

No.

➡️Will delaying bring you any closer to your goal?

Also no. 🙈

➡️One hot day won’t make a summer. It comes down to consistency and what you do consistently will far outweigh what you do ‘occasionally’

➡️If you consistently track calories and train but have those days where you don’t or you veer slightly off course guess what will happen with your fat loss??

✋🛑✋🛑✋🛑

Pretty much nothing. So don’t sweat it.🤣

You can’t be on it all the time and you shouldn’t try to be.

Remember, it’s not perfection but small imperfect action!

I have a group of ladies ready to ‘just start’ and get this action in place. My 30 day group program starts very soon!

Are you ready as well...

🔹to figure out what your goals are
🔹get some consistency with nutrition and training in place
🔹get some accountability
🔹feel amazing coming into Summer

If you’re tired of procrastinating and getting nowhere then drop me a DM with ‘Ok enough is enough, sign me up’!

10% discount still applies this weekend so don’t miss out!

Just start.

Tag a friend who needs to hear this ❤️

⬇️⬇️⬇️

03/03/2021

➡️Want to know what really frustrates me?? 😩🤦🏻‍♀️

🔹Misinformation when it comes to fat loss.

I will openly admit I’ve been wrong about many things and am continually learning but some things just seem to remain confusing.

I’ve picked 5 things I want to normalise.

Let’s make these things a strong narrative in our minds when aiming for our body goals..

➡️Fat loss NOT weight loss!

Our weight goes up and down weekly ladies and it usually has nothing to do with fat gain or fat loss so focus on measurements and photos to truly see your progress.

➡️Resistance training is optimal and king when dropping body fat. I’ve said it before, lift weights for your overall health and your body aesthetic and strength goals.

➡️It’s normal to fluctuate

Putting on a bit of fat from time to time is normal. We can’t always stay the same because life doesn’t allow that. It shouldn’t be a source of distress. Understand how fat loss occurs and you’ll be able to get back to it easily.

➡️Success is hard at first

Fat loss is simple but not always easy. That’s why we develop strong habits and routines to help us. Anything worth having takes effort and time but is so worth it!

➡️It can be fun!

We shouldn’t dread it. He’s it takes work but accomplishing a goal and investing in yourself to achieve it, prioritising your needs and all of that self development such be empowering and enjoyable!

My 30 day challenge is open for sign ups.

If you are feeling inspired to make those changes and enter into the spring and summer feeling content in your body then this could be the program for you.

Accountability, support, no BS guidance and a happier you :)

DM with ‘I’m in’ to join us or to find out more!

@ Portadown

26/02/2021

She’s talking about calories again!!

Oh I do love a polarising opinion 🙈

Disclaimer....You don’t HAVE to track calories to lose fat but if you’re struggling to be in a calorie deficit I want to explain why you shouldn’t be fearful of it.

If you were in debt or needed to save. would you simply say ‘I’m just going to save intuitively and see what happens’

No, you would crunch those numbers. What money is coming in and what is going out so that you can measure and see what you have to work with. YOU can then choose how to spend that money that is going to be most beneficial to your purchase plan.

Calories should be the same. They are a unit of energy measurement and they exist. They aren’t evil, they are essential to our survival and we can either learn about them or run away because we don’t really understand what tracking them healthily and non obsessively means.

I understand why Calories get a bad rep though...

➡️It’s because too many restrictive diets are such low calories. I mean any trainer can put you on 1200 calories a day and you’d drop fat. No doubt!

That isn’t good fat loss coaching, that’s restriction and it can mess up a person’s relationship with food therefore...you guessed it! An adverse reaction of said person to calories and the idea of tracking them ever!

Did you realise though that a calorie deficit only has to be 10% to be effective. Slow and steady fat loss is preferable because it is all about adherence.

Are you actually stuck in a rut with this fat loss stuff? Want to get in shape, kinda ‘meh’ about it a lot of the time, no mojo??

Early doors access is open until Sunday evening for my 30 day fat loss challenge starting soon. Give yourself 30 days to ease yourself into a better routine.

I literally get butterflies when I think about what can be achieved in your body and mindset in a short space of time with the right support and incentive behind you.

🔥Want to build habits and routine you can stick/adhere to?

🔥Start to see your body change?

🔥Set some longterm goals and feel educated enough to achieve them?

➡️DM me with ‘Sign me up’ or to chat about it more.

19/02/2021

We need to talk about this.

Let me explain where I’m coming from...

I’m tired of not being able to use the word ‘diet’ for fear of being vilified by those who do not promote weight loss in women AT ALL.

That’s fine and I support the movement of body positivity. Bloody love it! I really do yet I have to be the advocate for what I believe in.

I believe wanting to lose weight is also valid if you truly want to improve your health and are NOT happy. That doesn’t mean you hate yourself or your body. It’s a desire to change and that’s Ok!

Your diet is also just your food, NOT the restrictive, obsessive, disordered eating causing evil we have come to equate to the word.

Diets don’t lead to disordered eating in the VAST majority of women. Fad, unrealistic and restrictive ones ‘might’ but I would argue that approaching a diet/eating with flexibility and education is paramount to healthy weight/fat loss and IS an empowering thing for women who want to lose fat.

I’ve always been careful about saying ‘diet’ but it’s just a word.

I also focus on ‘fat loss’ because I believe that is what women truly want. It isn’t really their weight, it’s to look leaner, fit in their clothes better and be truly confident. I know, because I am you!

So can I go back to saying ‘I’m on a diet’ when I’m simply aiming to lose a bit of body fat for a season and get back control of my eating and be healthier?

Great, thanks!

Now go and enjoy the weekend. Eat the food you love even if you’re on a diet or you aren’t!

You can check out your calories for fat loss and weight maintenance by using my FREE calorie calculator. Link in bio. You can also chat to me in the DMs today if you need any more help or advice.

17/02/2021

Tell me what you want what you really really want!!

No seriously, tell me! I’d love to help.

Let me ask you something...

Do you actually know what your goals are and how to achieve them?

Or are they just wishes that you hope someday might come true.

There is actually a strategy that works for pretty much any goal.

And it can work for you and your fat loss and fitness pursuits! They are called...

SMART goals...

🔹Specific
🔹Measurable
🔹Agreed
🔹Realistic
🔹Time

Swipe to read more.

Post your goal/s in the comments below and let’s see if we can get you started

17/02/2021

Tell me what you want what you really really want!!

No seriously, tell me! I’d love to help.

Let me ask you something...

Do you actually know what your goals are and how to achieve them?

Or are they just wishes that you hope someday might come true.

There is actually a strategy that works for pretty much any goal.

And it can work for you and your fat loss and fitness pursuits! They are called...

SMART goals...

🔹Specific
🔹Measurable
🔹Agreed
🔹Realistic
🔹Time

Swipe to read more.

Post your goal/s in the comments below and let’s see if we can get you started



@ Portadown