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Sianbpt

Personal Trainer
Pre and Postnatal exercise and nutrition
Group Exercise Instructor
Online Training

02/02/2022

2/2/22✨
Be present, be kind, find balance.

Love this post by

22/01/2022

Happy Saturday everyone🦓
How are we already 22 days into 2022?
I hope everyone has started this year on a positive-I hope it brings us all health and happiness💫
Haven’t been on top of the IG game lately because I spent the past few weeks in my favourite place with my favourite people. Here’s a snippet of what I got up to over the festive season🇿🇼🦓🐘🦒🦏🌞
I hope to post more content to help motivate and encourage others to live a healthier and happier lifestyle💫

22/01/22

#2022

10/11/2021

Breakfast Bagel 🥯

• 1 bagel
• 30g light soft cheese
• 6 tomatoes
• 1 boiled egg
• Handful of greens

Calories - 350
Carbs - 47.2g
Protein - 17.5g
Fats - 9.1g

Balanced and wholesome breakfast or snack, enjoy🥯

28/10/2021

Berry Smoothie🍓

•100g frozen strawberries
•40g blueberries
•50g grapes
•1/2 banana
•100g natural yogurt
•Dash of water to blend

Refreshing, easy and delicious🫐

Enjoy

27/10/2021

Kettlebells💪🏼

•Overhead reverse lunge
•Squat and press
•Squat + pulses

45 seconds work - 15 seconds rest
x 4 rounds

Enjoy

22/07/2021

Pearl barley, roasted butternut, pepper and feta salad. Delicious summer lunch🌞

08/07/2021

Dumbbell Circuit🔥

45seconds on - 15 seconds rest
X 5 rounds

Give this 20minute circuit a go, enjoy💪🏼

06/07/2021

What are macronutrients?

Macros are the three basic components of what our diet should be made up of, carbohydrates, protein and fats🥩🍠🥑

Here’s just a few benefits of each macronutrient:

1. Carbohydrates - main source of energy to our bodies and our central nervous system. A gram of carbs is equivalent to 4kcals of energy🥔🥖
Carbs are found in grains, pasta, vegetables and some fruits.

2. Protein - essential for producing and repairing tissue aswell as muscle repair. One gram of protein is equivalent to 4kcals of energy🥩🥦
Protein is found in lentils, meats, beans and green vegetables.

3.Fats - needed to build cell membranes. Essential for muscle movement, absorption of vitamins and of course it’s a major source of energy🧀🥑 Per gram of fat is equivalent to 9kcals worth of energy⚡️
Fats are found in butter, oils, nuts, oily fish and cheese.

04/07/2021

Just to name a few benefits of walking👟

Swipe across to see some snaps of a few of my favourite strolls - finding beauty in the simple things🌲

Get those steps in and enjoy your daily dose of nature🌿🌵🍃

17/03/2021

5 examples of 100cals in these particular foods.

Food is meant to be enjoyed, it’s not enemy, know your portions.
A Healthy balanced diet, regular activity and everything in moderation, right?✨

16/03/2021

Are you struggling to loose fat?
Tired of the yo-yo dieting?
Training and not seeing results?

Well it’s quite simple really:
It’s not cutting out carbohydrates
It’s not cutting out sugar
It’s not cutting out meat
It’s not starving your body
It’s not training 7 days a week

It’s a CALORIE DEFICIT.
If you are not loosing weight, it’s because you are consuming too many calories.
A calorie deficit doesn’t mean you can’t have the foods you want, everything in moderation, right? A deficit simply means burning more calories than you consume. Know you portions, have a balanced diet, don’t resist yourself and fuel your body correctly.

Simple

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