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Champion Coaching

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Champion Coaching

⚡️I help people like YOU feel fitter, healthier, & happier
🏋🏼‍♀️ Personal trainer & online coach
📍Wokingham, Berkshire

22/08/2023

How to deal with sleep disruptions🥱

Disturbed sleep can have a huge impact on your day and how you feel

Here are my top 3 tips on dealing with sleep disruptions:
1. Utilise breathing techniques: engage in diaphragmatic or Wim Hof breathing to relax yourself😌

2. Avoid screens: try not to look at your phone or even the time📵

3. Get up: don’t toss and turn for hours on end. If you can’t get back to sleep after about 15 minutes, get up and do something relaxing. You don’t want your brain to start associating your bed with wakefulness🛌

Let me know if you give any of these a go and if they help you!

17/08/2023

How to spot BAD health advice🫣

Let’s face it… there’s a lot of it out there

So it’s important to know how to differentiate between the good and the bad stuff…

1. It promises quick results⏳
Nothing that’s good for you comes quickly

2. It involves strict rules around food or exercise❌
Strict rules are hard to stick to, and usually never any fun

3. It claims to be easy🤷🏼‍♀️
This one’s usually a lie anyway🤥

4. It uses fear to motivate you😖
Positive reinforcement/ motivation is much more effective in making you stick with things

5. It sounds too good to be true🤨
If it sounds too good to be true, it probably is

15/08/2023

Bit of motivation for you today…

If I had £1 for every time I’ve heard someone say “I’ll start on Monday” or “Nows just not a great time, I’m so busy at the moment”, I would’ve already retired🫠

Unfortunately though, there will never be a “right time” to start.

Something will always come up.

You will always have something going on.

If anything, the best time to start is probably when you’re busiest. If you do it at your busiest, you can do it at any time.

You will always have peaks and troughs in how motivated you are and how much you do, but stop putting off starting your journey.

Doing what you can each day will get you further than having a few sporadic perfect days🫳🎤

10/08/2023

IMPROVING YOUR SELF ESTEEM😌

It can be easy to be self-critical and end up with low self-esteem…

If this is something you struggle with, make sure you do the following tips to enhance your confidence.

🧖🏼‍♀️Prioritise self care and well-being🧖🏼‍♀️
Take time for yourself to work on your health and wellness.

🧠Work on your mindset🧠
Try to rationalise your thoughts and watch the way you speak to yourself.

👨‍👩‍👧Surround yourself with supportive people👨‍👩‍👧
The people you surround yourself with have a big impact on how you think about yourself. Aim to surround yourself with people that make you feel good.

🤸🏽‍♀️Work on your body language🤸🏽‍♀️
Stand tall, have your shoulders back, and head held high. Even if you don’t feel confident, if you act it through your body language, you will begin to truly feel it.

❤️Do things that you love❤️
Take time to do things that make you happy. It’s important to do things that make you feel good!

08/08/2023

FEEL LIKE NOTHING EVER WORKS FOR YOU?!😭

This can be really disheartening, and put you off trying🫠

To avoid this, STOP looking at the finish line🏁

It’s good to have a clear end goal, but not to fixate on it.

Set mini goals that will help in moving you closer to the end result that you’re after🎯

This will keep you much more engaged🤓

And make progress far more likely📈

And if you need help with setting some mini goals that align with your bigger objective, DM me “goals”📩

04/08/2023

COPING WITH MOOD SWINGS🤬

Your mood swings could be due to fluctuating hormones…

Here are my top tips on how you can cope with mood swings:

Take HRT🧴

Do CBT💬

Exercise regularly🏋🏼‍♀️

Practice mindfulness🧖🏼‍♀️

You can’t help the fact that your hormones are fluctuating and causing mood swings, so don’t be ashamed of them. Just take the measures you can to control them🤗

02/08/2023

WANT TO SKYROCKET YOUR CONFIDENCE?🥰

Having low self-esteem can be really debilitating…

Here are some tips on how you can enhance your confidence:

Practice self care🧖🏼‍♀️

Practice self compassion🤗

Identify your strengths💪

Set small, manageable goals🎯

Improve your body language🚶🏼‍♀️

Surround yourself with positive influences👯‍♀️

And if you need help enhancing your confidence… DM me “confidence”📩

31/07/2023

METABOLISM SLOWED?!😖

As you get older, you lose muscle mass📉

This means that you burn fewer calories at rest😴

In other words, your body needs fewer calories to function, making weight gain more likely🧐

Here are my top tips on minimising how much this affects you:
- Strength train 2-3 x per week🏋🏼‍♀️
- Eat lots of protein🍖
- Stay hydrated💧
- Get good quality sleep😴

Whilst you can’t completely avoid your metabolism slowing with age, you can definitely take steps to reduce how quickly and to what extent this happens…

And if you need help with any of it, drop me a message📩

27/07/2023

STRUGGLING TO FIND TIME TO EXERCISE?⏰

It can be easy to put exercise on the back burner when you’ve got a lot going on🫣

Here’s how you can stop that…

Set small, manageable goals🎯
Don’t overwhelm yourself with goals that are too far out of reach. You’ll end up feeling really demotivated and be less likely to achieve them.

Plan your activity🗓️
Put it in the diary like you would a work meeting. This’ll mean you’re less likely to forget about it until it’s too late to do.

Track your activity📝
You’ll be far more accountable if you’re keeping track of what you’re doing.

Don’t be too hard on yourself😓
If you’re hard on yourself, you’ll feel rubbish and end up being even less motivated and less likely to take action. Don’t be hard on yourself about what you haven’t done, just look forwards and worry about what you can control (I.e. what you can do moving forward).

If you need help with solidifying a good routine around exercise, DM me “routine”📩

25/07/2023

STOP HITTING SNOOZE⏰

If you’ve been struggling to sleep recently, here are my top tips to a better nights sleep👇

- Have a sleep schedule🗓️
- Have a bedtime routine🧖🏼‍♀️
- Avoid screens📲
- Sleep in a cool, dark environment🪭
- Use earplugs / play white noise🎧
- Exercise regularly🏋🏼‍♀️
- Avoid / minimise caffeine and alcohol🍷

Don’t underestimate how important sleep is for you! If you’re struggling with your sleep at the moment, make time and effort to improve it😴

21/07/2023

NON-APPEARANCE RELATED REASONS TO EXERCISE🏋🏼‍♀️

Exercise isn’t just about making yourself look a certain way, there are so many more benefits to be had from it…

Here are just a few:
- It gives you more energy⚡️
- It makes you stronger💪
- It enhances your cognitive function🧠
- It improves your sleep quality😴
- It reduces your stress levels🧖🏼‍♀️
- It improves your immune system function🤒
- It makes you live longer💃🏽

Flip the script with how you look at exercise. Do it to benefit your body rather than punish it and you’ll find yourself enjoying it more and progressing with it faster🤗

Personally, I made the most physical progress when I stopped fixating on the physical outcomes that exercise was (or wasn’t) giving me.

Focus on enhancing your performance session to session instead and the physical outcomes will naturally come as a by-product anyway🤸🏽‍♀️

And if you need any help with getting started, drop me a DM📩

19/07/2023

HRT ISN’T FOR ME… NOW WHAT?🤯

HRT isn’t for everyone, and that’s okay. There are other things you can do to help ease the effects of menopause that you may be experiencing💃

Here are my top tips on what you can do if HRT isn’t for you:

Exercise regularly🏋️‍♀️
Eat a healthy, balanced diet🥗
Keep hydrated💧
Take supplements💊
Engage in self-care🧖‍♀️
Consider SSRIs & SNRIs🧠
Do CBT💬

These tips are not exclusive to those that don’t take HRT. They are all things that anyone suffering with negative menopausal effects should try in order to improve their day-to-day life📈

Address

PT:U, Pinewood Recreation Centre
Wokingham
RG403AQ

Opening Hours

Monday	6am - 7pm
Tuesday	6am - 7pm
Wednesday	6am - 7pm
Thursday	6am - 7pm
Friday	6am - 7pm

Telephone

+447593243580

Website

http://www.championcoaching.co.uk/

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