David Powney Personal Training

Body confidence.
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I haven't worn this top in over a year, maybe even more...until today! Why? I didn't feel good in it. It highlighted all my 'flaws' that I would always look at and scrutinise.
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The last few months I have worked hard to change that. Body confidence and self-esteem has always been something I struggle with. I am sure many of you can relate.
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For me exercise is a way to feel better about myself. It is the reason I became a PT, to help others that feel the same way I do start to build confidence in themselves.
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Every person I train I try and instill in them confidence and belief in themselves. To stop comparing themselves to other people and to feel happy and confident in their own skin. Something I try to strive to do for myself every day as well.
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It is not easy, you have good days and bad but just remember you are not alone and you have the power to change!

have teamed up with

Remember to wear red in class to show your support this week, and if you can why not donate!

Take care of your heart and it will take care of you ♥️

Every week I get my clients to fill out a check in form, the last question is where I get them to write something positive about their week. It doesn't have to be about the gym or food, it can be about work, family, anything!
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This week one of my clients wrote the above.
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Unfortunately this situation does arise from time to time. It is actually the reason why most people don't enter the weights area and is the most common barrier to exercising that women who come to see me have.
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I am so incredibly proud of her and everyone that I train. This is what I do, I help build confidence and esteem. I empower both women and men to believe in themselves, show them what they are capable of. Seeing the progress of everyone not just physically but mentally and emotionally is why I love what I do.
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Everyone should be able to enter the gym and feel comfortable. If you struggle with fear of the gym or confidence get in touch, I am here to help!

Whether you realize it or not, your environment is continuously influencing you.
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Your environment is everything! From the people you spend the most time with, the space you work and live in, the things you watch, read, listen to and the people you follow you on social media.
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All of these elements influence your thoughts, your beliefs, your mindset, the standards you set for yourself and the goals you set for yourself.
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Ask yourself:
1️⃣ Does my social circle positively effect me, do they support me?
2️⃣ Is my living space a calming organised environment?
3️⃣ Do the people I follow on social media positively effect my mindset or do I find that I am comparing myself to them?
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Remember, you have the control and the power to change things in your life for the better! All it takes is for you to step back, reflect and analyse your surroundings.

The key to success is realising that our big goals aren't going to happen overnight, it might take a week, a month, a year or more!
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We can become so focused on the end goal we forget the small yet very significant steps we have taken to get there!
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We are so quick to realise and feel guilty of our failings, but why aren't we as quick to celebrate our successes?
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Celebrating small wins sparks the reward circuit in our brain where we can feel good about ourselves. This will boost confidence, keep up motivation and will see you through until you reach your end goal.
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STOP letting negativity hold you back, START thinking positively and start succeeding!

My last post on the series 'conquer the festive period' ❄️
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Out of all the answers I received from the survey motivation and energy levels was mentioned the most!
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Remember I always say motivation does not last, you can't rely on it to keep you going. What we need to do is focus on discipline and habits.
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Here are a couple of top tips to do just that:
1️⃣ Plan your week and set your non negotiables. When you book yourself in you are more likely to commit and you may find spare time you never realised you had. This saves so much time and energy feeling like you are rushing all over the place. Set time for work/family time/planning meals/gym and this is bound to keep you on track.
2️⃣ Shorter days mean we are exposed to less sunlight which in turn reduces our bodies vitamin D levels which in turn negatively impacts energy & mood if it is low. So get supplementing!
3️⃣ Hold yourself accountable, set yourself little goals and daily targets that you can check off such as: drink 2-3L water, eat 3 portions veg etc. These little tick box actions slowly build in to habits. Pretty soon it won't matter what time of year it is you'll be staying consistent regardless!
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So hopefully that is you all set up and ready to conquer this time of year. Remember it doesn't have to be a time to give up on your goals. If you need any further support just drop me a message!

Continuing on with my 'conquer the festive season' posts; the next most common barrier individuals struggle with is social pressure.
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As we covered in the previous post it is important to be able to say YES to food, but at the same time it is also important to be able to say NO!
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If you don't want to have that extra mulled wine then don't! If you would rather pass on the third round of the biscuit tin being passed around then let it pass!
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Do not let others pressure you or guilt trip you. You are not weird, boring or awkward for putting your health and goals first. In some situations those who are pressuring you may be feeling guilty as they feel they should be doing the same thing.
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Here's what to do:
1️⃣ Explain to them why you are doing what you are doing and what it means to you.
2️⃣ Surround yourself with those who will support you

The festive season is here ❄️
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It is usually at this time that many people give up on the gym/healthy lifestyle and suddenly your goal takes a back seat. January comes round your clothes fit a but more snug and you feel guilty, you are out of routine and it feels like you are back to square one.
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What if I told you that you can still enjoy this time of year whilst still staying on track!
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I sent out a survey to find out what people struggle with the most this time of year. I compiled the answers into 3 topics:
1️⃣ Food
2️⃣ Social Pressure
3️⃣ Motivation/Energy Levels
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This first post we will be covering food. Work nights out, market stalls and gingerbread latte's, we are surrounded this time of year with indulgent food and festive drinks. Swipe along to see my top tips to keep on track!
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Keep an eye out for my upcoming posts as I cover the other 2 topics!

Monday - the start of a new week! Filled with good intentions of 'I will start again this week'. Wednesday rolls around, you've had a bad day and fallen off track, and by the time it's the weekend you've already resigned yourself to saying 'I will start again next week' and thus the cycle repeats, which in turn makes you feel deflated with yourself.
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What is going on? Why is this happening? Simple, you haven't set yourself up for SUCCESS! So...how do you do that?
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✅Set small achievable goals
✅Plan your meals/snacks
✅Schedule your time
✅Stay consistent
✅Hold yourself accountable
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Every week my clients do just that in their weekly check ins with me which sets them up to conquer the week ahead!
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If you feel you could benefit from my help or would like any extra advice get in touch now.
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Stop ending your week saying 'I will start again this week' and start saying 'I have conquered this week!'

Do you ever find yourself saying:
'I'm not good enough'
'I could never be like that'
'I don't have what it takes'
'I'm not ready'
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Sometimes the biggest barrier we face in life is our own mind.
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You are afraid to fail and to protect yourself you start making excuses, talking yourself out of it. Trust me I know how you feel.
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If this resonates with you now is the time to stop. It's time to empower yourself!
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I am here to help you break free from the cycle of self doubt and help you move forward! What are you waiting for? DON'T TALK YOURSELF OUT OF IT! 😉

Do you hear those words often?
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I have had a few coaching calls bring this up lately.
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You are not alone!
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It is very common when starting to live a healthier life for some of your social circle to say similar things.
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Why though?
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Quite often it is because your new life change is shining light on things maybe they should do themselves. Sometimes it's a reality they don't want to face.
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Instead of reflecting on themselves they try and lure you back.
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Don't let them stop you from succeeding!
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Don't be afraid to speak to them about it, let them know, sometimes they don't even realise they are doing it!
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If you need support and want to join a like minded community just get in touch!

Do you struggle with meal ideas?
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I designed this document for clients to use as a guide to mix up their meals!
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Planning meals not only helps keep you on track but also saves time and money!
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Includes:
Calorie content
Protein Sources
Carbs Sources
Fruit Sources
Vegetable Sources
Sauces and much more!
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For your free copy just drop me a message with your email.
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If you think anyone else will be interested please tag them below 👇

If the above resonates with you trust me you aren't alone.
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Almost everyone I work with has felt this way.
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It can be demoralising. Draining both physically and mentally.
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Being healthier shouldn't be a chore, it shouldn't be starving yourself or missing out, it shouldn't be committing hours a day exercising.
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What I do is equip you with the knowledge and tools you need to succeed. Everything tailored to you and your life.
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If you have any questions or need any advice please don't hesitate to get in touch.

💥 Gyms are opening back up! 💥

I have my own goals to aim for... What about you?

Maybe you want to lose the lockdown weight

Improve your mental health

Learn more about being healthier

Become a better role model for your kids

Feel more confident in yourself

Whatever your goal I am here to help.

Sometimes we just need that helping hand or that little nudge in the right direction to get things kick started again. I am here to support you in any way I can.

Just drop me a message!

'I don't feel motivated!'
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We have all felt that way! It is a common excuse but is it a valid one?
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This is a MASSIVE topic and again I have tried to condense it down as best I can!
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It's very easy to ride on a motivational high when you first start training or when you first see results but what happens when that wares off?
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Motivation is a fantastic tool to get you going, it can give us powers of focus and drive but motivation is finite, it does not last and we have NO control over it! It is IMPOSSIBLE to stay motivated every single day. Yes you can find more ways to get motivated but still how long will those new ways last?
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In today's post we will be looking at types of motivation.
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How you can use motivation to your advantage.
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And most importantly, how to succeed without it!

Water... It's truly amazing but does it get the recognition it deserves?
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Around 60% of your body is water. Your brain is around 80%!
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Dehydration is a leading cause in fatigue and lack of focus as well as other issues!
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Not drinking enough water can even be inhibiting your bodies ability to burn body fat! Lack of water can cause a decrease in efficiency of your kidneys meaning it passes on some roles to the liver which then in turn reduces the livers ability to metabolise your stored body fat!
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It is recommended to drink around 1-2 litres a day, maybe closer to 3 of you exercise a lot.
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Don't like water? Mix it with diluting juice!
Forget to drink it regularly? Aim to have 500ml every main meal (breakfast, lunch and dinner)
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Swipe along to see just some of the many benefits water provides!

It's Friday!! For me that usually means food shop day!
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The shops are lined with tasty temptations that could potentially get in the way of your fat loss or healthier living journey.
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How often do you go into the shops looking for a couple things and before you know it you have a trolley full of things you impulse bought!
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Here are some top tips to help you run the gauntlet, save money, reduce waste and avoid unnecessary temptation! @ Aberdeen

Do you find yourself hearing the little voice in your head saying:
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'You had a stressful day so just relax'
'You've worked hard this week, take a few days off'
'One more snack won't hurt it's only a 100calories, you deserve it.'
'Take that extra 30minutes in bed!'
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Don't get me wrong we all make excuses from time to time but what happens when you find yourself always making excuses?
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Just remember how much better you feel when you still go to the gym even if may have had a stressful day. How much more rewarding it feels than if you were to sit at home and watch TV.
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Don't let the little voice in your head stop you from hitting your goals, from reaching your potential and holding you back!
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“The only battle to win is the battle within, that place where we realize that we deserve to have and create all that we want in our lives.” Ali Vincent

Do you find yourself continuosly craving sugary foods? Are you in an endless cycle of always snacking and gaining weight?
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What's going on? Why does this happen?
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This could potentially be a VERY long post so I have done my best to condense it down so as not to bore you all!
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Remember though sugar isn't evil, everything in moderation!
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If you want to find out more let me know!

So the weekend is almost over! How did yours go?
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For a lot of people the weekend is time to relax but it can also be when people fall of the bandwagon when trying to reach their goal of fat loss.
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One bad weekend can undo a whole week's worth of work. Not the end of the world if it is only on the odd occasion, but what if you always find weekends hard to stay on track?
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Well here are some tips to help you enjoy yourself at the weekend and still keep on track with your fat loss goals! @ Aberdeen

Barriers to exercise and healthy living: 'I don't want to give these up!'
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Humans are creatures of habit, we tend to resist change, change is scary, it's new, it's unfamiliar. We get comfortable in our day to day.
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There is this stigma that being healthy is living on a diet of chicken, rice and broccoli or training like your life depended on it in the gym.
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But does being healthy mean having to completely drastically change your life? Giving up things you enjoy? Transforming in to the next Olympian or super food fitness guru?
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Certainly not! Being healthy is about having a balanced life. Yes it is important to moderate your intake of food that is less nutritious but that doesn't mean you have to give it up entirely! A healthy life is one to be enjoyed, and where's the pleasure if you completely stopped all things you enjoy!
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Small steps is all that is needed. Try implementing some of these changes slowly over time and you will be amazed the difference you will see:
1️⃣ Eat more fruit & veg
2️⃣ Increase your daily activity (walk more etc.)
3️⃣ Drink more water (a glass every meal is a good start)
4️⃣ Track your calories
5️⃣ Aim to have 80% of your diet based around nutrient dense foods.
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Remember consistency is key, eventually these will all become habits that you won't even notice as part of your daily routine!

Barriers to exercise and healthy living: 'I can't afford it.'
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Now more than ever with many people's livelihoods gone or impacted negatively due to current issues going on, choosing how to spend your hard earned money is more difficult than ever. You have to start prioritising many things and unfortunately many people believe that healthy living is expensive. Is this true?
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Can you put a price on your health?
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I have provided some ways for you to save money and still live healthy to help you out.

Barriers to exercise and healthy living: 'I'm not good enough'
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'I'm too overweight everyone will look at me'
'I'm not fit enough to go to the gym'
'I'm too skinny everyone will laugh at me'
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Have you every felt that way or something similar? I know I have, and not going to lie sometimes I still do.
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We live in a society based on looks and success which ends up holding a majority of people back from finding real happiness.
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Bombarded with unrealistic body expectations, comparing ourselves to others, it is no way to live. Focusing on numbers instead of being healthy.
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Being healthy is not just looking good, it's about FEELING GOOD. Being confident in your skin, being able to move without feeling stiff or achy, managing to keep up with your kids or not feeling breathless doing day to day tasks. Improving mental health and making sure you are lowering your risk of various health issues.
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So when you go to the gym, don't focus on the minority, the ones who you wish to be like, instead pay attention to the majority, the majority of people who are in the same situation as you, working to better themselves and realise you are NOT ALONE!
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Do not let your insecurities hold you back from your own greatness!

Barriers to exercise and health living: 'I'm too old!'
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Not going to lie seeing what I may look like when I'm old almost made me have a mental breakdown. HAND ME THOSE ANT-AGING CREAMS PLEASE!
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But anyway back to the post...
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This is a very common barrier, I hear it very often when out handing out flyers for the gym. It is such a shame because here's the thing you are NEVER too old for exercise!
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Yes as we get older we might not be able to do as much as we did when we were younger but that's no reason to stop you.
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Exercise doesn't have to be extreme, simple movement patterns and maybe some resistance training is all you need.
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The health benefits that come with exercising is amazing, it can reduce your risk of getting so many things, in fact so many ailments that we may accumulate as we get older could have been prevented or can sometimes be reversed with exercise! I have put a few examples of these benefits in my post.
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If you feel like this relates to you, or you know someone who it does just drop me a message for some exercise advice. @ Aberdeen

Barriers to exercise and healthy living: 'I don't have a clue!'
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Do you find yourself wanting to change your life but you feel lost and don't know where to begin?
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What should I be eating? What exercises should I be doing...HOW DO I EVEN DO THEM??
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There is so much confusing information out there with people trying to push their products or what works for them, following celebrities from one fad to the next, listening to your mate who watched a couple YouTube videos and is now a all these drown out the FACTS.
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This is where you ask for help from a fitness professional, it's our job to ensure you get the facts.
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This is where I come in! What would you like to know? Drop me a message, I'm here to help.

Barriers to exercise and healthy living: 'I don't have time!'
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What would you say if I told you I could give you more time?... Impossible? Well guess what...I am!
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Time is precious, once it's gone you can't get it back. The question is do we treat it as preciously as we should? Are we using it wisely?
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Did you know that on average in the UK we spend over 3 hours per day on our phones!
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What it comes down to at the end of the day is your priorities, what do YOU view as being important.
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Swipe along to see small changes that will help you make more time for living a healthier life!

Is there something stopping you from living a healthier lifestyle?
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Every day next week I will be covering some of the most common barriers that people face when it comes to exercise and being healthier.
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These barriers can be a range of physical barriers such as ongoing health issues, maybe it's emotional where you have low self-esteem (trust me I know that one well) perhaps you feel you don't have the time? Or maybe even the money?
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No matter what the barrier there is usually a way to overcome it!
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Are there any barriers that you face? Why not get in touch and we can break them down together 💪

'I've just eaten a high calorie meal! WHY AM I STILL HUNGRY??'
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One thing you must realise is that calories do not make you feel full, the volume of food you eat does.
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Swipe along and see how different calorie foods look in your stomach.
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As you can see the more calorie dense food of peanut butter is hardly going to fill you up compared to the calories consumed from the vegetables.
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No I'm not saying eat nothing but veggies to lose weight but what I will say is if you find that certain meals aren't filling you up why not bulk them up with low calorie foods. That will fight off your hunger cravings which will avoid you snacking!
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As always any questions get in touch!

Following on from my post on boredom eating let's have a look at different types of hunger!
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Now this is a MASSIVE topic and hunger can easily be broken down into more categories.
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This post I will just be covering the basics to help you differentiate between them. Helping you on your journey to a healthier lifestyle.
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As always if you have any questions don't hesitate to ask!

In the news lately you may have heard about the government's latest 'war on obesity'.
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Firstly I think it's great that they are acknowledging the issue of obesity. Some of the changes they are implementing such as making calories a mandatory addition to a menu and encouraging people to be more active is fantastic.
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But... We have been here before with government always having this 'war with obesity'... So why has everything they have done so far failed?
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This is where my issue lies with their new message. Is it right to place the blame solely on junk food? Banning junk food ads before 9pm, removing buy one get one free offers, what is this going to achieve?
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We as individuals should be taking responsibility for ourselves, instead what they have done is given us an excuse to shift the blame elsewhere. This is a lot easier to do than reflecting on ourselves and facing some hard truth's. At the end of the day we CHOOSE what we eat.
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Junk food in itself does not make you overweight, the over consumption of it does.
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Where the real issue lies is in lack of education.
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Don't get me wrong most of us are well aware that fruit is healthier for us than a pack of crisps but that's not the point. We need to UNDERSTAND how calories work, WHY we gain fat and HOW also to lose it. We need to gain an understanding on how to manage our activity levels and implement a healthy lifestyle that works for YOU - A lifestyle that is balanced, where you are eating food that is nutritionally good for you whilst also being able to incorporate foods that are considered less healthy. Learning about the EMOTIONAL/SOCIAL/ECONOMIC factors behind why many of us resort to fast food/microwave meals etc. and how to overcome these barriers.
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So again I am very happy that the government is looking to do something as it is a step in the right direction, but remember it is much better to get to the root cause of the issue so let's start to EDUCATE.
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If you find you are ready for change and looking to make steps to live a healthier lifestyle don't be afraid to message me for help.