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oa.lifestyleandfitness, Trimdon Street Retail Park, Sunderland (2026)

30/12/2021

6 WEEKS TO CHANGE YOUR LIFE 🏋🏻‍♀️

I am looking for 5 strong women ready to make a change for 2022 and improve their lifestyle and fitness; all while enjoying the foods they love, guilt free and getting into exercise in a fun and enjoyable way!

This is open to ladies of all fitness levels and current lifestyles. Whether you’re a beginner or you already have experience in the gym - this is for you if you’re ready to work hard to implement new, healthy habits and lifestyle changes that will last a lifetime!

There are no crash diets here, slow and steady wins the race! This 6 week plan is designed to kick start your new year in the best way to get you well on your way to the fittest and healthiest version of you 🤩

Enjoy all the foods you love ✅

Exercise in a way you enjoy that works for you (in the gym, at home, outdoors - anything!) and fits into your lifestyle ✅

Enjoy life while working towards your fitness goals ✅

Learn habits to improve your lifestyle and fitness that will last a life time ✅

All for £99 🤯

If you want to secure your space, DM me 2022 📲

Start dates available 10th and 17th January.
lifestyleandfitness 🏋🏻‍♀️

05/08/2021

You need to stick at it to see results‼️

Reaching any goal is never linear, with fitness and weight loss goals you’re pretty much guaranteed that it’s not going to be straight forward.

Your body doesn’t want to play ball, life gets in the way, sometimes you stick to the plan 100% and your body just doesn’t want to change… but keep going.

It’s very easy after a few days of adherence to get complacent and expect major changes but in reality it doesn’t work like that. These things take time. You have to be patient and play the long game.

You might plateau, you might even gain… but you must keep doing everything you need to in order to reach your goal and the results will come!

If you’re someone who after a week or so gets tired because you aren’t seeing progress and give up, you’re doing yourself a disservice. 8,10 or 12 weeks won’t dramatically change your body, which is why I hate ‘quick fixes’. It’s all about changing your lifestyle, body and mind. This takes time, but it’s sustainable and for life.

Answer me this, would you rather spend 1-2 years slowly reaching your goal with a few bumps in the road and get where you want to be? Or spend 12 weeks intensely attempting to reach your goal, becoming extremely miserable and ultimately failing when it’s impossible to reach and your relationship with food and exercise is ruined?

Always play the long game!

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Want to join my online coaching team or need help with planning out your long term fitness goals?

📲Drop me a message and let’s put a plan in place for you!
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24/07/2021

‼️ DOWN TIME IS IMPORTANT ‼️

Despite what the majority tell you; time spent without full focus on whatever goals you have is totally fine and in fact, 100% needed!

Focusing purely on achieving one thing, particularly fitness goals like weight loss, can leave you with high stress levels, low mood, low energy and just generally not feeling your best. And to be honest… doing everything day to day to get you closer to your goal and missing out on usual day to day life things isn’t the best way to get there!

Taking a little bit of time off now and again on your way to your goals allows you to:

✅ Rest and recover
✅ Boost your mood
✅ Improve your sleep
✅ Enjoy time with friends and family
✅ Get ready to push on and reach your goals!

That doesn’t mean to say you can go and have a blow out for a whole week after dieting for 24 hours. You have to be reasonable. For example, over my 3 days in Edinburgh, I’ve enjoyed some amazing evening meals and drinks… but I’ve also eaten really healthily with salads and high protein meals throughout the day. I also kept my expenditure extremely high averaging around 22k steps per day (a lot I know 😅) while not training at the gym. This has meant I can enjoy some down time and reap the benefits of the time off away from my goals, but also don’t unnecessarily pig out and ruin all the progress I’ve made over the past few weeks and months!

Learn to know your body, know when to push forward and when to pull back. Working hard is important but so is resting too!!

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Want to join my online coaching team?
📲Drop me a message and let’s discuss your goals!
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13/07/2021

Positivity breeds positivity.

If you set a goal and go into it saying you’ll try, you’ve already set yourself up for failure.

Phrases like “I’ll try” or “I’ll give it a go” etc show self doubt in your ability to reach your goal. But if it’s a goal you’ve set yourself… why would you doubt your ability to reach it???

Go into it with a positive mindset and I guarantee you’ll reach whatever goal you have. If you just “try” it’s a lot easier to justify reasons why you might not reach the goal you’ve set or feel better about excuses for not doing things to get you closer to your goal.

Start saying I can. Believe in yourself. Then see where you are in 6 months time… you’ll thank yourself later!

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If you want help setting your fitness goals and working on reaching them then …

📲drop me a message and we can discuss how I will help you! •••••••••••••••••••••••••••••••••••

03/07/2021

“This week hasn’t been great, I think I’ll skip check in”

It’s something coaches hear very often.

But why? What does skipping a check in achieve?

A check in is there for a coach to gauge progress week on week. Your coach will gather as much info your week as possible and this along with measurements (eg weight and waist circumference) and progress pictures will inform the changes to be made if necessary.

Now, this is still a hugely beneficial process no matter if you’ve had a “bad” couple of days or you’ve been 100% spot on with your diet/ training in the gym etc.

But when you skip a check in, this process can’t happen.

If it has been a bad week and you want to hide away without facing what’s happened head on, that’s fine. But you’re doing yourself a disservice.

A check in isn’t there to give you a bollocking for enjoying life a little bit. You aren’t going to get a telling off, where’s the benefit in that. Instead it’s purely there to help going forward prevent these things from happening again and learn from them. If your coach doesn’t know about them then how do they help you move on and progress from them?!

So if you have a coach, be honest, open, and take pride in your check ins. The more you put in, the more you get out.

Your coach will give you the tools but it’s up to you to use them 👊🏼

** And for the record this isn’t aimed at anyone on my team, just a little word of advice for all clients of any coaches out there 🙌🏼 **

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Want to join my online coaching team?
📲Drop me a message and let’s discuss your goals!
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01/07/2021

CLOSE YOUR RINGS ⭕️

DO AT LEAST 250 STEPS EVERY HOUR 👟

DON’T FORGET TO MOVE 🕺🏻

Sound familiar?

Any sort of fitness tracker has these arbitrary goals that we all strive to complete every day in an effort to reach our long term fitness goals… but why? 🤷🏻‍♀️

Realistically these small goals aren’t really that beneficial. Standing for 1 minute every hour or doing 250 steps each hour won’t really help you with your weight loss goal, but we’re all conditioned to believe we need to do these things or we’ve failed for the day 😩

As I’ve discussed in a post before, fitness trackers are a great tool when used properly. To track your heart rate and make sure you’re hitting your daily step target they’re really good. But don’t get caught up in the minor details!

Remember, to reach any goal, you need to start small. Hit your 10k steps, drink 2-3L of water and start lifting weights 3-4 times a week. Don’t worry about standing 12 hours a day or whether you’ve burned your calorie goal today.

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Want to join my online coaching team?
📲Drop me a message and let’s discuss your goals!
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17/06/2021

Just your daily reminder to worry less about what others think of you and more about your health, mental well-being and happiness ‼️

Do what’s right for you, not for anyone else 💗

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Want to join my online coaching team?
📲Drop me a message and let’s discuss your goals!
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14/06/2021

Are you willing to put in the work?

You see progress photos on social media and you think “I wish I could do that” but are you willing to do what is necessary to get those results?

Here we have my progress over the last 10 weeks of dieting.

As my goals are bodybuilding focused, the way I diet is more strict and has less balance than any lifestyle client of mine, but that being said… during the last 10 weeks I’ve enjoyed several Nando’s 🐓, pancakes 🥞🍫, a date night 🥩🥂, cinema trips with all the cinema snacks 🍿🥤 AND still got results.

Sounds good right? You wish you could do that too?!

But, what I’ve also done is:
✅ Followed a strict diet plan (tailored for me)
✅Trained hard in the gym 5x per week, still hitting PB’s pretty much every session
✅12-15k steps per day
✅Completed 20-25 minutes of fasted cardio every 5x per week

For 10 weeks I haven’t missed a beat. Yes I’ve had maybe 5 days max where I’ve relaxed my diet but apart from that everything else has been nailed 110% each day. And I’m still going for another 2-3 weeks to lose another kilo or two.

Don’t get me wrong, there’s no need to be as meticulous as I am when you’re dieting. But if you set yourself targets like a step count, nutrition targets and training/ cardio targets in order to reach a certain goal… then you just have to tick the boxes 📦✅

You can make excuses for not doing what’s necessary, but you can’t be upset at the results you didn’t get from the work you didn’t do 💯

Read that. Then read it again.

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Want to join my online coaching team?
📲Drop me a message and let’s discuss your goals!
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11/06/2021

FITNESS TRACKERS 🏋🏻‍♀️👟🤔

It’s often the first port of call when you start a new ‘fitness regime’ or decide to make a lifestyle change that you go out and get yourself a fitness tracker … or you dig the one that’s been gathering dust in a drawer back out to begin the health kick 🥗🍎🥑🍉

But are they necessary?

Let me weigh up the pros and cons for you…

✅Great tool to give a fairly accurate step count - you can then manipulate this to increase your expenditure and in turn calorie burn
✅ Good to monitor your heart rate - this can give you an indication of fitness levels, particularly at rest. Resting heart rate will get lower as your fitness increases.
✅You can track your sleep. Sleep is so important when it comes to fitness goals and weight loss as reduced sleep can cause stress levels to increase, fat loss can stall and can cause water retention/ bloating
✅ Can give you motivation… when you know you’ve got goals to complete on your watch then this can often spur you on to complete them!

❌ They aren’t always accurate. Things like calorie burn goes off heart rate which doesn’t always equate to your actual calorie burn. Also the heart rate can sometimes be off especially when you’re exercising hard or maybe you have it placed at a funny angle so readings are skewed. It’s pretty unlikely you’ve burned 400 calories doing 25 minutes on the cross trainer, even if your watch tells you that.
❌It can become an obsession. It’s great getting motivation from having a tracker but your life shouldn’t revolve around closing your rings etc.
❌They’re expensive. It’s not necessary to have one it you’re already aware of your fitness levels etc. For steps, most phones have an inbuilt tracker so as long as you’re carrying your phone while you’re walking then that variable is already covered!

All in all, fitness trackers are a great tool when used effectively. However they aren’t going to be the decider between you reaching your goals or not making any progress!

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Want to join my online coaching team?
📲Drop me a message and let’s discuss your goals!
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10/06/2021

✨ CLIENT TESTIMONIAL ✨

Here we have Hayley, we’ve been working together for the past 4 months and her progression has been incredible to see and continue to be a part of!

This isn’t just a diet. This process is all about the changes in your mindset towards food and towards your body, as well as improving your lifestyle and fitness. Hayley has nailed this and continues to do so week in week out!

🎤Here’s what she has to say about it:

“I started working with Olivia after finding myself in a place where I was getting unhappy inside my body. I’m a personal trainer myself and find that there’s a constant battle with body image for me which can lead to over restrictions and binge eating, where I’d then beat myself up all week about it.

I was open with Olivia and I’ve worked with a coach before that went down an unhealthy route and lead to more obsessive behaviours with food. Olivia listened to my history with food and body, and can NOT recommend her more.

My relationship with both my body and food is in a place I’ve never been before. I feel in control, but not restricted. I’m never hungry, and I don’t punish myself anymore thanks to Olivia.

Olivia really makes me feel good, she encourages, motivates and inspires me on every single check in we have and I never end a check in feeling deflated. Previous coaches would make you feel like you’re not on the right track, but even with weeks I don’t feel went well, Olivia picked me straight back up.

I couldn’t recommend her more for anyone who wants to make body composition changes, feel more confident and energised and most importantly build a better relationship with food!”

I am one very proud coach!! ❤️

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Want to join my online coaching team?
📲Drop me a message and let’s discuss your goals!
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08/06/2021

✨ Don’t count the days, make EVERY DAY COUNT ✨

We’re now half way through the year, into the 6th month of 2021.

Ask yourself, at the start of the year did you set yourself some targets or goals to reach by the end of the year?

If yes, are you on track?

If no, why not?

Fear, lack of knowledge, self doubt and the likes are all reasons that we maybe don’t set ourselves goals to reach or if we do set them, why we don’t reach them.

But don’t count the days, make every day count.

With any goal, it will take time.

Counting the days will only make things harder. Instead you need to take each day as it comes and make sure each day you do everything you can to take a step closer to reaching that goal.

Imagine if you’d started on your journey to reach whatever goal you may have wanted to set at the beginning of the year... where would you be now, 6 months down the line?

Don’t wait for tomorrow, start now. There will never be a perfect time so just take the plunge and in 6 months time you’ll look back and thank yourself for taking the plunge.

🗣 My advice? ✨manifest that sh*t✨

Write down the goals you want to reach, make them attainable and give them a sensible time frame. Then each day do something that gets you closer!

After all, no one was ever disappointed when they work hard and reach their goals!

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Want to join my online coaching team?
📲Drop me a message and let’s discuss your goals!
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02/06/2021

Quick and easy chicken curry! 🍛

It’s a little more interesting version of the chicken curry in my Chinese fakeaway post from a whole back now so if you want to combine the two that would totally work 💪🏼

For the chicken curry alone one portion is 196 calories with 10.3g C 5.2g F and 26.3g protein. I batch cooked this recipe and made 10 portions, 8 of which I’ve popped in the freezer for whenever I need them!

To make 10 portions:
- 1kg chicken
- 600g peppers (6 bell peppers will be fine!) - 600g baby button mushrooms
- 150g of any CONCENTRATED curry paste you like - I went for extra hot 🔥
- around 60-75ml of soy sauce depending on the colour you want the sauce or salt content you’re going for.
- garlic powder or granules plus salt and pepper to taste

PSA: for 10 servings you’re gonna need a huuuuge pan 😂 If you want to make less just reduce the quantities evenly.

Recipe:
1️⃣ Prepare peppers mushrooms and chicken.
2️⃣ Fry peppers (in frylight) coated in the garlic granules for about 5 mins then add mushrooms and continue to fry for a further 5 mins.
3️⃣ Remove peppers and mushrooms from the pan and fry chicken (use frylight or oil depending on how healthy you want it to be!) until no visible pink is showing and it is cooked throughout.
4️⃣ Add peppers and mushrooms back into the pan with the chicken, stir, and bring them back up to temperature. While you’re doing this, prepare the concentrated curry paste as per packet instructions (swipe to see mine with my lil mini whisk 😂), add the soy sauce to it and combine.
5️⃣ Add the curry sauce into the pan and mix well with veg and chicken, you may need to add more boiling water if the sauce is too thick.
6️⃣ Keep on a low-medium heat for 20-30 mins whilst stirring frequently and adding water if necessary when it gets too thick. Then it’s done!! Serve it up or portion out into boxes like I did and freeze (when it’s cool!!) .

Now you’ve prepped your curry all you need to do is serve it with some rice and you’ve got a delicious healthy meal ideal!

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Interested in being coached by me?
📲Drop me a message and let’s discuss your goals!
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oa.lifestyleandfitness

30/12/2021

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