So to share my journey I need to share the start... so this was my first day back at gym after having my daughter. I know a lot of people share their day after birth or last day of pregnancy, but This actually wasn’t the day after I had her, or whilst still pregnant. This starting point is actually 5weeks and 6 days pp. yes I was massive! I look at this photo in disbelief. And with pride, because I don’t look like that anymore. Every day I get stronger, and leaner. But this, is day one! The day I decided to make a change.
Did you know I have helped numerous first responders and people who desire to be first responders prepare for their "Pt test" Physical agility tests?
I will never forget this story because it is one of my favorites! That's right, it is story time, on how I helped turn mail women into Military Hero.
I had a client who came to me and was a postal worker, driving a mail truck around over 80 hours week. She was skinny, had no muscle mass but had the mentality of a warrior. :
She sat down with me and said look, this is what I want and this is how long I have to get there. :
After assessing her timeline and abilities we got to work. She went from being able to do zero push-ups to the required 25+ with ease, pull-ups no problem, run test done! :
This was a woman who knew what she wanted and was not going to let anything stop her. :
She had kids, she had a husband, and a full-time job but somehow we found a way and she is proudly serving our country today! :
The impossible to you is possible to someone else. Do not let your mind tell you that you will not achieve greatness, speak that greatness out loud, write it down and most importantly talk to God about it! :
Do you remember that old saying? you reap what you sew?
"Do not be deceived, God is not mocked, for whatever a man sews he will also reap" Galatians 6:7. Your words are a powerful voice! Speak to God, speak your visions, and see them, do not speak negativity and untruths about the desires of your heart! :
You can do this, you are strong enough, you will stay motivated! You believe in yourself, you have got this! :
Now go get them, tiger! *reminder 10% off to first responders!
I’ve been in heaven today ! Literally, @elcielovalledeguadalupe means “the heaven” . It’s a beautiful winery in Baja California. I’ve had some yummy cheese, salami, and lamb! And of course some wine. This is def setting the mood for a wonderful week 🙌🏼 peep my beautiful mother in that second pic 💕
BOOKMARK THIS ONE FOR THE WEEKEND: 🍌
For those who didn't already know, bananas are a staple in our household. I think we buy 15+ a week! That said we love some Banana Pancakes on a Saturday curled up on the couch mmm, mmm. :
Give this recipe a try and let me know what you think, share your pancakes with me in your story! :
Ingredients: JUST BANANAS (2) and EGGS (2) !
Mix it all up and even add a scoop of protein powder if you need it in your macros for the day, or some fresh berries pictured here (I prefer mine without the protein). Then cook on a skillet 2 mins each side, makes about 8 pancakes. :
Top with local honey instead of sugary syrup! Keep your foods whole and your belly happy!
Yes, that’s me...and yes, THAT IS ALSO ME! I haven’t posted a #facetofacefriday in a while. All I can say is DON’T 🛑 STOP! Take your time, enjoy the process as much as you can, and remember why you started✨
If you like it then you should have put some weight on it! :
Looking for a little definition or are you looking for those bootie gains? Did you know those are two different goals? Building a booty means "bulking" in short, whereas finding more definition means "cutting" in short. :
Get clear on what you're trying to achieve! You can have both just not be working towards them at the same time if you are you're going to end up going down rabbit trail after rabbit trail and probably end up in a maintenance phase with no more definition or bigger booty then when you started. :
So what is your goal? Drop them below or tag them in your story!
Go hard or go home!! No pain no gain!! Can’t stop, won’t stop...NON-STOP Fitness!! The struggle is real, but I’m determined to keep going!! Down a total of 78 pounds!! 22 pounds left to lose to reach 100 pound goal by the end of the year!! Let’s go!! 🏋🏾♀️🏃🏾♀️💪🏾 #Phillipians4 :13 😁😁
Monday morning and feeling like I definitely need some of the motivation/determination that I’m channelling here for today as it’s not even 10am and I’m wondering if it’s too early to get my second coffee of the day... 🙃☕️⠀
This week I’m counting down the days until my Peak District holiday on Friday (🙌🏻) and due to a few after-work events/meetings in town I’m not going to be able to fit in many gym sessions this week ☹️⠀
Instead I’m planning on going for a run this evening; Monday is usually my cardio day anyway and any exercise is better than none at all ☺️⠀
If I plan at the start of the week when I’m going to fit my exercise in, I’m ten times more likely to actually go ahead and do it. Rarely do I spontaneously decide to go for a run/go to the gym if I haven’t already planned it 🤷🏻♀️⠀
So that’s my tip for today if you’re looking ahead at a busy week and wondering how you’re going to get in some exercise. Look for 30 min or one hour breaks and figure out if you can fit in a run, jog, a couple of circuits or even a gym session. Fitting in fitness around a full time job or uni course can be a challenge sometimes but planning the week ahead has definitely helped me keep it up 🤗⠀
Have a great day everyone 🌟
Loovvee waking up on the weekend to sunshine, it instantly puts me in a good mood for the day 🌞 ⠀
After a busy week at work leading up to the launch of our marketing campaign on Friday (!) and a day of activities yesterday (resulting in fab shots like this one 📸🤗), today I’m chilling and going for a walk around Richmond Park🍂🌿⠀
It’s rare that I train on weekends; sometimes I’ll go for a run if I’m feeling energetic (not today lol) but most of the time I prefer being active in other ways, such as going on walks or getting out and about ☺️⠀
Life is usually quite busy during the week and I find it a lot easier to fit the gym into my routine and at the weekends I like to take it a bit easier 🌟⠀
My weekday workouts can be quite intense so I definitely feel like my body needs the rest and it helps me perform better in the gym for taking a couple of days off!⠀
I’ve found that this is the best way to balance fitness around the rest of the things that I want to do in my day to day life 🤗⠀
Hope you have a lovely day❣️⠀
This morning I got up early to beat the rain and went on a fitness photo shoot- ahh! 📸⠀
It was so cold ❄️ and half the time i felt like a bit of a muppet but you just have to push out all those self doubting thoughts and get on with the things you really want to otherwise you’ll miss out on so much 😌⠀
Super proud of myself as a year ago I would have never had the self confidence to do anything like that!⠀
Will share some shots with you soon 🤗⠀
Hope you have a fab Saturday! 💕
Are you up for an analogy? How do you choose between so many options?
Your driving in your car on your way to your favorite lunch spot, that you go to once a week. As you drive there time and time again it becomes second nature to you no longer need to use your GPS etc. :
Now you have a friend who wants to meet you at this lunch spot, you tell them landmarks and important information to help guide them to your favorite lunch spot. It can be hard for them to find you as all the building have a similar look, appeal, and charm, but this spot is the best. :
How is that you found this spot, what drew you to keep coming back? It is not just the food, there are a lot of good food options around it is so much more than that. This place connected with you, it made you feel something the other lunch spots didn't.
Still with me? :
In today's world, there is such a strong presence of fitness pros out there selling online content and services it can be hard to find the right fit. It is my goal, to help guide you, connect with you and make my platform your "favorite lunch spot" . What connects with you the most and what do you want more of? :
Putting myself in your shoes, I love deep content, I love to learn, and connect at the same time. For me, I want to see a post that is both appealing to the eye and deep in content. Once you give me that I want to connect with you more, I want to see some of your personal life, and what's important to you.
To me, social media platforms like this serve as not only a great way to reach people in and outside of my community but to serve as a community within its self. Please from across the world are interacting here and it's my job to continue to give you what is going to help you grown and remain connected. :
CALL TO ACTION: Tell me below or tag me in your story, what is it that connects the most to you?
Happy Friiidaaaay 🤗 here’s some food for thought this morning... ⠀
I’d say I’ve had a pretty good relationship with food for the past year or so, but it’s only recently I’ve began to stop justifying eating certain foods in terms of how active I’ve been/how healthy I’ve been/if I’d been to the gym that day or not and I can’t believe how much I used to think about eating in that way! ⠀
For instance, when I’ve had a chocolate bar 🍫or piece of cake 🍰 or pizza 🍕 a lot of times I’ve thought ‘this is okay because I did 10,000 steps today so have burnt 2000 calories in total so this won’t have an impact’ or ‘I worked out earlier which balances out this’ or ‘I’ve gymmed 3 times this week so this meal won’t make a difference’ 🙃⠀
And it’s not just me, so many times I hear at work when treats come out things along the lines of ‘I went for a run this morning so this is okay’ and it’s beginning to dawn on me how many of us think about food like this!⠀
And I’ve had enough of it to be honest, if I want a damn biscuit I want to be able to eat it without my head going ‘you’ve done X steps today so this is okay’. I’m frustrated that I’ve felt a need to rationalise certain foods in relation to how active I’ve been and miss the times where eating a biscuit is nothing more than eating a biscuit 🙃⠀
Can definitely see how this way of thinking is an unfortunate by-product of diet culture/macro tracking/cutting trends and I just don’t want to live my life in that mindset anymore. ⠀
So here’s to working towards a more stress-free way of eating that doesn’t revolve around constant self-justifying. We can’t control every thought we have but we can recognise when we do have certain thoughts, challenge them, and begin the process of adapting mindsets 😌
I got a lot of feedback from my post where I stated I was a mathematician (2 posts ago) Let me be clear here and saying 💯 percent I am! :
Part of my job as your trainer is to figure out the perfect equation to help you reach your goals. Not all goals are met through a 2+2=4 problem it’s not all numerical, neither is math! :
Math involves so much more than numbers and so does your individual training program.
When I talk about empowering people this can’t fall into numbers. We are all motivated by different things and effected differently. If we all had the same issues we wouldn’t need each other.
My company is called 3 Degree Fitness because there are 3 things that I believe make up a healthy body; fitness, sleep, and nutrition. Without diving into to deeper elements of each of those your going to be going in circles and likely getting know where. 🔥Yes I am a mathematician, for your body and it’s needs, mental, physical and spiritual! Reaching your goals is not just about using a calculator in fact for some clients I don’t use it at all (Yes, that means no tracking)! I would never recommend something I didn’t know was best for you. There is a time and a season for everything!
Embrace life and stand up for your goals and yourself you have what it takes to be great! Your right on the edge of reaching your mountain top. Keep climbing! .
Side note - 📝 yes this is me hiking a active volcano 🌋 only to go volcano boarding down! For the record every person I knew told me what a bad idea it was! I am so glad I listened to God that day and completed this life changing experience at the only place in the world you can do this!
Every year as I approach my birthday I go through a mini ‘ahh I’m getting so old’ and suddenly decide to act on things that I’d wanted to do but hadn’t for various particular reasons 🤗⠀
I turn 23 in November and I’ve made two choices this week that both excite and scare me a bit but I want to push myself out of my comfort zone and try out the things I’ve always thought about doing bit haven’t:⠀
🌸 I am going to get back into gymnastics⠀
I did gymnastics as a child and stopped when I was 13, and I also did cheer at university. Now I’ve built up a good level of muscle and stamina I want to get back in gymnastics as I really loved it when I was younger!⠀
I’ve thought about getting back into it for the past 18 months or so but have shot down the idea with thoughts like ‘you won’t be good enough’ ‘it’s a big investment’ ‘it’s a time commitment and you don’t have the time’. But I actually do have the time and that’s just an excuse and it is something I really want to do so I’m happy to make that investment and actually it doesn’t matter if I suck if I’m enjoying myself!🌟⠀
🌸 I’m going to do a photo shoot⠀
I’ve wanted to go on a photo shoot ever since people used to get those photo shoots for their birthdays when we were like 15 and you got all dressed up with your family and got some shots in a white studio 😂⠀
I’ve thought about getting some professional shots done but have then thought after ‘people will think you’re silly’ ‘you’re not confident enough to pull it off’ ‘you don’t know how to pose properly’ ‘people will laugh’ and never have acted on it. But now I just think so what? It’s something I want to do so why should I let fears of what other people will think/say control that. And I’m actually really excited about it!⠀
So watch this space, I’ll let you know how I get on with the two 😌
Happy October 1st!! 🍁🍂🦔⠀
I couldn’t not do a mini photo shoot when the leaves in my garden looked as gorgeous as they did this weekend 🤗⠀
Exciting thing no. 1 happening this month is that I’m going on a mini break to the Peak District with my boyfriend in two weeks 🙌🏻⠀
We’re going to stay in an adorable cottage and go for lots of autumnal walks and have lots of tasty pub dinners 😋⠀
I’m also seeing my girls @taltulfitness and @workingitout_ which I’m v excited about!⠀
Fitness goal for this week is to work out 4 times starting with going to the gym after work today 💪🏻⠀
Have a fab week lovelies 💕
Dreaming of sitting on a beach somewhere with my hubby! 🐠
Beach Bodies are made in the fall/winter .... wait what?! I know, I know.. but it's true, that dream body we are all thinking about is not created after new years, its made now progressively over a few months.
Sure if you want to go on a New Years cleanse you will lose some water, and poo but you will get it all back as soon as your done! 🐠
How much money have you spent on some of these "gimics" when you know deep inside if you would just make the investment in yourself you might be a lot further?
Ready to take the plunge? Follow along over these next few months as I help you combat the "Holiday Bulk" before it takes its seat in your belly.
As we enter into October it’s clear summer is pretty much over but that doesn’t mean the end of summer throwbacks ☀️☀️⠀
I feel like winter is an easier time in terms of having body confidence- when I’m wrapped up in jumpers, scarves and fleeces the last thing I’m generally thinking about is how flat my stomach is, does this strappy top make me look too muscley, do my thighs look too big in these shorts 🙃⠀
These are all things I’ve thought about my body this summer and even though my body confidence is in a muccchh better place this year than previous years I still have days where all I can see are the things I don’t like in the mirror.⠀
This is one the reasons why I love this photo of Tali and I- we look bold, fierce, confident and I look at it and see the person I want to be. It just goes to show how appearances can show something completely different to what may be going on in someone’s head so when you’re scrolling through insta and find yourself comparing your body to other peoples, high chances are they’re going through their own body confidence journey 🌟⠀
So give yourself a break when you find yourself overly critiquing your body or comparing yourself negatively, you’re fab just the way you are 💞
Here’s your daily reminder:⠀
🌸 that you are enough⠀
🌸your worth is not defined by a number on a scale⠀
🌸 that it’s okay to eat that biscuit for no other reason than you just want to eat it⠀
🌸 you are in no obligation to justify the way you workout or eat to anyone⠀
🌸 it’s okay to not workout if you’re not feeling like it⠀
🌸 if you’re feeling low in self confidence after scrolling on Instagram it’s okay to unfollow/mute accounts if it’s making you feel not good enough⠀
🌸 who you are as a person is not impacted by how many likes you get on a photo⠀
🌸 to do the things that make you happy and improve your overall well-being⠀
🌸 whatever situation you’re in, whatever your circumstance, you’re doing just fine❣️⠀
Happy Fridayyy 🌟⠀
I’ve gone to the gym 4 times this week (!) so today is a well needed rest day 😌⠀
My workout split looked like this:⠀
🌸 Monday: 30 min run and ten mins rowing⠀
🌸 Tuesday: 30 min run and core workout ⠀
🌸 Wednesday: 20 min run, ten min HIIT⠀
🌸 Thursday: 40 minute leg day 💪🏻 (shoutout to my quad definition above woo!)⠀
As you can see I’m doing a lot more cardio at the moment, mainly because it’s what I’m enjoying the most 🏃🏻♀️⠀
Current goal is just to stay fit and toned!⠀
Hope you’ve had a great week 🧡⠀
Summer has officially ended! Should you be cutting or bulking? Do you ever wonder if bulking is just an excuse fitness junkies use so they can eat whatever they want? :
In order to bulk properly you have to have typically have gone through a cutting phase first or have a low enough body fat percentage to ensure the “bulk” your putting on is muscle that can be maintained not just fat mass your going to have to work off. :
Why undo what you worked all year to do? :
Makes logical sense right? Typical though I see men with this problem over women. :
That’s right boys your guilty here! Most of my male clients that want to “bulk” tell me it’s because they want to gain mass then cut down. If you gain mass first your going to have to work twice as hard to cut down, why not cut off some fluff and then fill it in with muscle? :
Most guys just want to pick stuff up and put it down is why and without proper knowledge you all tend to honk cutting mean cardio excess.
Do you have a desire to build mass and look like it? Or just be fluffy and strong as heck? The choice is yours ....
What fitness DOESN’T mean to me...⠀
Today as you might’ve seen is #nationalfitnessday and I’ve seen a lot of great posts with people talking about what fitness means to them 💞⠀
I wanted however to turn the question on its head and tell you what fitness doesn’t mean (for me!)... ⠀
▪️ constant restriction of food intake to the extent I’m denying myself foods that I enjoy but may not be the healthiest⠀
▫️ tracking every calorie that enters my mouth bc life is too short!!⠀
▪️ beating myself up when I skip a session because I’m tired/just want to go home/something has come up⠀
▫️ criticising my body and using that as a motivation to work out⠀
▪️ pushing myself to exhaustion every time I work out⠀
▫️ working out every day because rest is so important⠀
▪️ having to conform to the ‘fitspo’ stereotype because it gets more likes on Instagram⠀
▫️ sticking to a super rigid ‘clean eating’ diet as this can be just as unhealthy as constantly eating junk food⠀
Fitness has become such a large part of my life but it’s taken me time to find that balance between it and the rest of my life- too often having followed some of the above as that was what I believed I had to do to ‘do fitness right’. Truth be told there is no one right way to be healthy or to be fit and you should do what works for you 😌
Let’s play a game!
How many fitness pages do you follow?
How many of the fitness pages do you follow post about their workouts, food, and obligatory gym selfies more than valuable content? ⚡️
Maybe these pages post some good stuff but it’s not super deep... ⚡️
Maybe that’s all you want ... you're probably shouldn’t follow me then 🤷🏼♀️
Maybe you follow their page because you want to look like them
Do you go through your day and not think twice about it see their page and then start to think oh I should do that etc. ⚡️
Let me stop you right there! ⚡️
Seriously! Don’t follow someone to be like them follow them because they make a POSITVE impact on your day, not make you have self-doubt! ⚡️
My job as a “mathematician” aka personal trainer is to lift you up, inspire you, help you feel the love from the inside out! ⚡️
Seriously in short do the math, you eat what you want and the rest really falls into place. ⚡️
You don’t need to spend a ton of money, try wraps, shakes and crap that’s no good for or even fad diets because it’s really easy with the right trainer!
How serious are you? How ready are you to see a change? Are you serious are you ready? I am excited to announce that I am TAKING ONLINE CLIENTS. Click the link in my bio and START THE CONVERSATION, free consults! ⚡️
You must apply! Not all applicants will be taken. Remember self love starts within!
Not fair that this time last Monday I was waking up to 30 degree sunshine in Valencia☀️ and now I’m on a bus to work and it’s 5 degrees outside and I’m sooo chilly ❄️⠀
This weekend has been very food-filled (as most of my weekends are lol) so excited to get back to the gym today and into more of a routine as last week I went once bc holidaaay 😌⠀
On Mondays I usually go for a 30 min run then do some upper body work 💪🏻 are you exercising today? If so what?⠀
Have a fab day beauties 🌸