Move With Mollie

29/03/2023

Feeling hip thrusts in your quads or hamstrings?

Take a look at your foot placement, ensuring the shins are straight at the top of the movement ✅

Need 1-1 coaching? Follow the link in my bio to enquire for my next intake 💪🏼

13/03/2023

I am no longer taking on any in-person clients!

I'm now a full-time online coach which means I have some more openings for new clients

Swipe for what's included ➡️
1. In app training plan with demos
2. Personalised nutrition goals
3. Sample meal plans (based on your current eating - eg how to add protein, lower calories)
4. Weekly check-ins to monitor progress & discuss struggles
5. Weekly Q&A’s and resources
6. My 1-1 support throughout - form analysis, barrier breaking, habit forming, nutritional advice

I work with people on a 1-1 basis to offer the support they need to get results without changing their whole lifestyle, without fad diets, without demonising foods, without endless hours of exercises they hate and without the all-or-nothing mentality!

My approach is really client-centred to help you find a routine you enjoy and instil habits that make sense for you and your lifestyle in order to get sustainable results.

My coaching isn't a “6-week quick fix” that just leads back to square one after a month, it's giving you all the tools you need to make small changes that work for you long-term to actually make lifelong changes AND feel good along the way.

If you're interested and want to have a chat, either send me a message or enquire via the link ⤵️

https://rksy6evox1l.typeform.com/to/hwQrgplV?typeform-source=l.instagram.com

08/03/2023

https://www.instagram.com/p/CpctCxUDPMn/?igshid=YmMyMTA2M2Y=

08/02/2023

Eating more to lose weight?? HOW?

64 Likes, 9 Comments - Mollie | COACH () on Instagram: "EAT MORE TO LOSE WEIGHT Let’s focus more on what to add, rather than what to take away 1. MORE CALORIES Stop trying to stick to 1200 calories and then overeating in the evenings - it’s much better to increase your calorie targ...

17/12/2022

ANY movement you enjoy is always better than NO movement

I understand how tough the December slump can be…

And while sticking to your workout plan may be optimal, what isn’t optimal is feeling like a pile of 💩 about yourself for missing a workout

I firmly believe that fitness should always be something that adds to your life in a positive way, not something that makes you feel awful about yourself

If you’d prefer to take a Pilates class, or go on a long walk, or even just go off plan and freestyle a gym session - then you should be empowered in that!

Allowing yourself to keep moving in a way that feels good to you is the best thing you can do for your mind 🌟

Yes structure has it’s place in achieving goals, but if your motivation and priorities have flipflopped structure can go out the window and before you know it you feel like a failure

🙅🏻‍♀️ Well DONT! Stop being a goose to yourself!!! You’ll get much further with an active lifestyle if it’s something that brings you joy

After a few days just doing what feels right to you and being a bit kinder to yourself you might be ready to take that structure back on and work on those PBs again 🏋🏻‍♀️

Moral of the story: be kinder to yourself, have more fun, and look after your mental health this winter ❄️

Send me a message if you want to talk more about this! 🤍

10/06/2022

Think you have to perform tree pose to find mindfulness in movement? Think again. A trauma-informed personal trainer shares her journey to healing through strength training, and how to make exercise work for your mental health. 🧠

A Trauma-Informed PT Reveals Why Strength Training Can Be Meditative https://hubs.ly/Q01c_hVJ0

25/05/2022

New squat rack 🤩

🙌🏼 🤫 💪🏽 🫣 S N E A K P E A K 🫣 💪🏽 🤫 🙌🏼

Just a little snippet of the gym refurb 🥵

More to follow… 😏

19/05/2022

GAINING CONFIDENCE 🙌🏼

It can be super overwhelming when you first make that choice to join a gym, you enter the weights section with all the machines and dumbbells staring back at you, unsure where to start, and retreat to the comfort of the cross trainer

Firstly, we have all been there!! Nobody knows exactly how to do everything when they first start, and nobody is looking at you (even though it feels like it!)

I know the feeling and I have been there myself! That’s why I now love helping others grow their confidence in the gym - so you don’t have to make any of the mistakes I made!

Personal training isn’t just about going “balls to the wall” or getting ✨shredded✨, it can really just be giving you the tools you need to smash it in the gym independently and with confidence 🤩

18/05/2022

Have a fat loss goal?
Make sure you’re considering these!

🏋🏻‍♀️ RESISTANCE TRAINING
Lifting weights is THE greatest thing you can do for a fat loss goal. Not only can stronger muscles help you stay active more easily ✅ But muscle is more metabolically active, meaning the more muscle you have, the more calories you burn at rest 🔥💪🏼

🍏 CALORIE GOAL
Make sure your calorie goal is not too low, 1200 is likely NOT ENOUGH for you! 🙅🏻‍♀️
HIGHER calorie goal means ⤵️
✅ more adherence - less likely to binge after excessive restriction. get better results consistently sticking to a more sustainable goal👏🏼
✅ more movement 🚶🏽‍♀️- more energy to fuel your workouts and increase in daily energy expenditure 📈

🍗 PROTEIN
Not only is protein essential in repairing and building new muscle 💪🏼 but protein has the highest thermic effect 🔥 meaning your body burns the most calories digesting it! This can also lead to higher satiety (feeling fuller for longer) *1.8-2.2g per kg of bodyweight is a good aim!

🥦 LOW CALORIE DENSE FOODS
A tablespoon of olive oil is equivalent to calories of 350g of broccoli! Which do you think is more satiating? 😋 I’m not saying cut out olive oil OR ANY FOODS!! 🙅🏻‍♀️ but including lots of low calorie dense foods to bulk out your meals and add micronutrients can always be helpful
🍏🥒🌽🥕🥦🍆🍅🥔

🚶🏽‍♀️ ENERGY EXPENDITURE/STEPS
Monitoring steps is a great indicator of daily energy expenditure! ✅ Aiming to slightly increase it can have a HUGE impact on your results! 📈 NEAT (non-exercise activity thermogenesis) makes up the bulk of our daily energy expenditure! That’s walking, house work, fidgeting and basically any movement that is not purposeful exercise

🛑 BARRIERS
Most people know what they need to do to lose weight, but implementing those changes is difficult! Especially if there are barriers that need to be addressed 💭
Stress; sleep; emotional or boredom eating; and confidence are all barriers that can get in your way of achieving your goals 🙅🏻‍♀️
Try journaling 📖 or talking it through to identify if there’s something that’s stopping you from progressing 💕

✉️ Any questions, send me a message! I’m happy to help ☺️