HW FIT
PT & Online Coach. Weight Loss & Women’s Fitness Specialist. TRAIN WITH ME 💪🔥
17/10/2023
Sorry… Not sorry 😉
Finally enjoying the bikini weather and soaking up some much needed winter sun ☀️🏖️
16/10/2023
Change of scenery for my training this week 🏋️♂️
And some gym time with my boy 👦🏻🫶
06/10/2023
Always evolving 💫✨
Here are 4 vital habits that will keep you looking and feeling young:
1. Move your body daily
2. Strength train regularly
3. Fuel yourself with quality food
4. Make time for sleep and recovery ❤️🩹
Hope this is helpful 🙏
02/10/2023
35 > 43 years old 🤘
This is your reminder that wherever YOU are on your fitness journey, NEVER forget how far you’ve come 🥰
When I started my fitness journey, I probably had a life similar to most people…
Stressful job
Working long hours
No time for exercise or eating healthy
Drinking WAY too much
Over tired & fatigued 😩
But life doesn’t need to be like that. There are always things you can do to improve your situation, and live a better quality of life for you and your family. Health comes first. Then everything else will fall into place 💯
Comment “CHANGE” below ⬇️ if you’re ready to take the leap forward! I promise you’ll never look back 💫
26/09/2023
Age is a number. Fitness is a choice.
You can't change your age. You can't reverse that number.
But at ANY time, you can change your lifestyle habits and look and feel your best.
Whether we want to admit and OWN this responsibility... well that's another question.
It's NEVER too late to start.
But the longer you wait to move forward, the more you put off even ONE. SMALL. CHANGE...
The harder you make it on yourself.
Btw: It’s not my birthday 🎂 I just thought this pic was fitting for the above quote 😁
20/09/2023
5 lifestyle changes that have drastically improved my life as a 43 year old mum ❤️…
1. Daily walks
2. In bed by 9pm
3. Quitting alcohol
4. Exercise in some way daily
5. Eat a diet based primarily on whole foods
Small changes. Huge impact.
14/09/2023
You can make fitness & health more complicated than it needs to be…
Focus on MASTERING the basics:
💧 Drinking more water
🚶♀️Getting more steps
😴 Increasing sleep
🧘♂️ Managing stress
🥗🍗 Eating more fiber and protein
🏋🏾♀️ Consistent strength training
Don’t over complicate it.
You’ve got this 💪
30/08/2023
Your efforts compound over time 🖤…
Every workout
Every healthy meal
Every early night
Every positive action
Is an investment not only to your body, but to your habits.
When I first started on my fitness journey, my investment was low. I wasn’t consistent with my fitness routine, and I didn’t invest in my nutrition or my recovery so my return (results) were low.
6 years later with consistent habits, with a tonne of repeated effort, my 1% better every day compounded into who I am today.
The thing about repetition is we don’t always see the reward right away...
And most people quit before they hit the breakthrough, and rob themselves of the outcome they were looking to achieve.
I know 6 years doesn’t sound as sexy as 6 weeks but I’m in it for the long haul, and every year I invest in effort I know will reap much better rewards than I would in 6 weeks! 💯
The beauty about having long term fitness goals is the process doesn’t die at an end date.
Invest in yourself - get a coach, get educated, follow a process, measure yourself, and aim to be 1% better every day! 🙌😍
22/08/2023
As a 43 year old working mum, it’s still very important to me to reach my fitness goals. So I have developed a lifestyle that helps me to achieve them 🥰…
I train consistently
I mainly eat whole foods
I walk daily
I don’t drink alcohol (lifestyle choice)
I prioritise my sleep
I manage my stress
My training consists of 4 weekly sessions, where I do 4-6 exercises per session. I then eat less or more calories if I want to lose fat or gain muscle 💪
I do the same program for 4 weeks and focus on progressive overload. Start conservative in week 1 and then train the house down for the next 3 weeks! 🔥😅
I do the same movement patterns over and over, and over again, and follow a periodised training program.
This is the routine & lifestyle that works for me. And the one that I have been able to sustain for the last 5 years (and counting)!! 🙌😆
Need help creating a fitness routine for you and your goals? Click the link in my bio to apply for coaching.
You’ve got this 💯
17/08/2023
When is comes down to improving your health and fitness stop getting distracted…
Instead of searching for a new supplement, diet, or fancy workout to do, start actually doing the work!
Do a workout, prepare a healthy meal, or go to bed a bit earlier...
The process is simple (not easy), so stop complicating it and making things harder on yourself.
The things that help you become more fit and healthy are just simple life habits...
And the more consistent you can be with those basics, the better your results will be! 🥰💯
For help achieving your health & fitness goals, click the link in my bio to apply for coaching!
You’ve got this! 💪
13/08/2023
Aside from being a year older, nothing drastically changes year on year for me. Still prioritising my health and fitness, still posing in my skimpies… 😂🙈
Honestly maintaining my fitness isn’t a chore anymore as I don’t view my training and eating habits as a *seasonal thing* or a temporary phase. It’s about feeling my best ALL YEAR AROUND! ❤️
Since starting my career in the health & fitness industry nearly 6 years ago I have learnt SOOOO much!!! All of which constantly apply to my own and my clients’ lives 🥰
One of my favourite sayings is “Do the best you can until you know better. Then when you know better, do better”… Something definitely I live by! 💯
For help creating a sustainable health & fitness routine, click the link in my bio to apply for coaching!
You’ve got this 💪
09/08/2023
There is a point to this photo! I promise 😂… keep reading 👇👇…
The whole of your life, from the moment you are born to the moment you die, is a process of learning and discovery…
And the more you learn about yourself, the better equipped you'll be to design a lifestyle truly unique to your values, needs, abilities and motivations! 💯
How I live my life today is a reflection of my learnings so far.
The habits I’ve implemented…
The routines I follow…
The choices I make…
They are all a result of the things I have learnt about myself so far. The things that make my life better and more rewarding for me. And I’ve not finished yet!
There’s ALWAYS more to be learnt and more improvements that can be made.
This year I learnt something new about myself. I learnt that I have a Caribbean grandfather and a whole family line from Trinidad! 🇹🇹🥰
So NEVER stop learning!!! You never know what you might find! 💫
13/01/2023
Things I did that made the BIGGEST difference…
1️⃣ Focused on getting stronger 💪
2️⃣ Counted macros consistently 🍛
3️⃣ Prioritised sleep 💤
4️⃣ Quit alcohol 🍷
Current goals: get stronger, build muscle, feel awesome 🤩
How’s your 2023 going so far?
01/01/2023
My top tip for the new year is to build a life you enjoy living 🥰💯…
Happy new year 2023 🎉
21/12/2022
Christmas can be a challenging time when dieting because of all the parties and events going on. But let’s be honest, when is there ever a perfect time of year?! Right? 🤷🏻♀️
Here are 5 tips you can practice during the Christmas festivities…
1️⃣ Don’t skip meals. Going to a meal or event ravenous will only lead to binge eating. Eat normally throughout the day. And have a high protein snack just before you eat. Then you won’t want to eat everything in sight! 🙈
2️⃣ Don’t fill up on appetisers. Save room for the main course. Nibbles and appetisers are also loaded with fats and very calorie dense foods. If there’s raw veggies and fruit opt for those instead of the cheeses and dips.
3️⃣ Build your plate around protein and veggies. Those should be the main stars of your meal. They will fill you up and keep you feeling full longer.
4️⃣ Wait a few minutes and let your food digest before heading back for seconds and dessert. You may be fuller than your realise.
5️⃣ Make sure you’re drinking plenty of water or low calorie fluids especially if you’re drinking alcohol. Have a plan for your alcohol intake (e.g. 2 glasses of wine) and stick to it!
Have fun at your Christmas events and take these helpful tips along! 👌😉
10/12/2022
5 tips for building a strong toned physique…
💥 Like/comment to see more posts like this 👌
1️⃣ Follow a structured training program, instead of just doing random workouts! And make sure you’re adding weight to your lifts each week 💪
2️⃣ Start training close to failure, with INTENT & INTENSITY - not just lifting and going through the motions. You could have the world’s best training program but unless you are actually pushing yourself… you won’t see the results you deserve…
3️⃣ Strive for performance goals over just aesthetics. Get STRONG… and the rest will follow in time.
4️⃣ Step away from the calorie deficit & embrace fuelling your body correctly. Don’t be afraid to EAT!
5️⃣ Eat enough protein. Protein is the only nutrient that builds and repairs our bodies, so it’s a VITAL part of your diet 💯 (aim for around 2g per kg of bodyweight)
If you need help with your training and nutrition send me a message. I’m now taking bookings for January 2023 🚀
01/11/2022
Things you should do EVERYDAY no matter how you feel👇👇
1️⃣ Move your body (workout, walk, stretch etc.)
2️⃣ Drink 2 litres of low calorie fluids
3️⃣ Eat 2 grams of protein per kg of bodyweight (or 1g per lb)
4️⃣ Eat a portion of fruit/veggies with every meal
5️⃣ Sleep between 7-9hrs
Implementing these daily habits into your routine will change your life!!!! 💯😍
26/10/2022
No special message today… just using this post to record a memory of my lovely brother’s visit 🥰… We’re just 13 months apart in age, so grew up together almost like twins 👩🏻🤝👨🏼 ❤️
How to perform a Split Squat… read below 👇
💥SAVE FOR LATER💥
1️⃣ Start with your feet shoulder width apart, with both feet pointing forward
2️⃣ Place one foot in front of you (on the floor or a raised platform as shown here) and come onto the toes of your back foot
3️⃣ Find your balance by engaging your core and focusing on an object in front of you
4️⃣ Keeping your torso upright, flex your front knee to lower yourself forward and down slowly, until the hamstring covers the calf muscle
5️⃣ Drive through the front foot and extend the knee as you return to the starting position
6️⃣ Repeat the target number of reps on both legs
Want to get the most out of your training and learn how to lift weights effectively? Come train with PT HaleT Hale 🏋️♂️
Limited slots available so get in touch NOW!!! 📩
Or subscribe to my fitness app for easy to follow home & gym workouts 💪 www.hwfit.co
How to perform a Chin-Up… read below👇
💥SAVE FOR LATER💥
1️⃣ Grip the bar approximately shoulder width apart, with your palms facing towards you with an underhand/supinated grip.
2️⃣ Hang from the bar with your arms extended. Squeeze your shoulder blades together slightly, pulling your shoulders backwards. Imagine you're trying to squeeze a big orange between your shoulder blades.
3️⃣ Tense your abdominal muscles, drawing your belly button inwards towards your spine. This helps to activate your core, improve your balance, and make sure you’re using the right muscles.
4️⃣ Pull yourself up, by closing your elbow joints, driving your elbows towards your rib cage and squeezing your shoulder blades down and together.
5️⃣ Pause for a moment at the top and slowly, under control, lower yourself back down to the starting position. The lowering phase should normally take 2 to 3 seconds, and you should stay in-control all the way down.
12 bodyweight chin ups achieved this week! Could have got another rep but my form had gone 😜 so left it at 12 👍
10 reps used to be my goal so happy that I’m comfortably achieving that now 🙌🥰
Want to get the most out of your training and achieve your fitness goals? Come train with me at PT Hale 🏋️♂️
Limited slots available so get in touch NOW!!! 📩
Or subscribe to my fitness app for easy to follow home & gym workouts 💪 www.hwfit.co
How to eat healthily on the go… read below👇
Here’s some easy high protein low calorie meal ideas from Sainsbury's:
1️⃣ Chicken breast & salad
Bernard Matthews Chicken Chunks 90g
19g of protein & 94 calories
Sainsbury's Edamame & Sugarsnap Salad, Taste the Difference 180g
11.6g of protein & 116 calories
TOTALS = 30.6g of protein & 210 calories
2️⃣ Babybels & salad
Mini Babybel Light Cheese Snacks 6x20g
30g of protein & 252 calories
Sainsbury's Tomato & Italian Cheese Salad Bowl 140g
5.7g of protein & 95 calories
TOTALS = 30.7g of protein & 347 calories
Along with some other ideas to add extra protein to your meals 👇👇
▪️Graham's Protein 25 Strawberry Yogurt 190g - 23.5g of protein & 158 calories
▪️For Goodness Shakes High Protein Chocolate Shake 475ml - 25g of protein & 214 calories
These are much better options than just resorting to the premade sandwiches & salads section 💯👍
Need help with your fitness & nutrition? Send me a message to find out about my 1-2-1 coaching service 📩
How to warm up for a workout, in order to improve performance & reduce the chance of injuries… read below 👇
1️⃣ Activate the muscles - band work is great for this. Just focus on activating the muscles you’re about to use
2️⃣ Mobilise the joints - again focus on the areas you’re about to use. If it’s a lower body workout mobilise the hips, and mobilise the shoulders for an upper body workout, as these are the most commonly injured areas and effect a large proportion of muscles
3️⃣ Perform a light weight warm up set of the first exercise of your workout, or even two sets, depending on how heavy you’re planning on lifting 💪
And remember to always stretch the relevant muscles at the end of every workout 👌👌
💥SAVE FOR LATER💥
Want to get the most out of your training and learn how to lift weights effectively? Come train with PT Haleale 🏋️♂️
Limited slots available so get in touch NOW!!! 📩
The secret to losing body fat… Read below 👇
🗣Create A Calorie Deficit… until the desired fat has gone! You can do this by using the MyFitnessPal app to help you track & manage your calories 👍
And here’s some ways to make it easier to sustain a calorie deficit 👇👇
✅ Eat enough protein 🍗🥛🐠- having around 30g of protein with every meal, along with a high protein snack, like a protein shake or yogurt, will keep you fuller for longer & help your body to recover from exercise
✅ Eat lots of fruit & veggies 🍓🥦 - this will fill you up, give you more energy & improve your overall health
✅ Walk 10k steps a day 👣 - this will help to burn calories, keep your stress levels down, and improve your health & fitness
✅ Lift weights 🏋🏻♂️- lifting weights 3-4 times a week will burn calories, increase your strength & fitness, boost your metabolism & help to maintain lean tissue so that you just drop fat not muscle 💪
✅ Get enough sleep each night 😴 - having 7-9hrs sleep a night will help your body & brain to recover, regulate your hormones, so that you can better control your appetite & improve your decisions around food
💥SAVE FOR LATER💥
Need help with your fitness & nutrition? Comment 💯 below 👇
How to stay motivated to eat healthily… Read below 👇
✅ Having a healthy diet will improve your health… your physique…
✅ Lower your risk of illness… and life threatening diseases
✅ It will inspire your children to live healthily too…
✅ And you may even live longer as a result 🙌🥰
Isn’t it worth? 🤷🏻♀️
What’s your motivation? Let me know in the comments below👇👇
How to get results from your workouts… read below 👇
1️⃣ Consistently train 3-4 times a week
2️⃣ Eat in-line with your health and fitness goals
3️⃣ Follow a progressive training program
4️⃣ Use weights that are challenging for you
5️⃣ Hire a results focused trainer/coach 🙋🏻♀️
Need help with your fitness & nutrition? Come train with me 🏋️♂️👇👇
💪 Online at www.hwfit.co
💪 Or in person at PT Hale
Limited slots available so get in touch NOW!!! 📩
How to diet smart… not hard! Read below 👇
Focus on macros not just calories…
Macronutrients or “macros” are the three main types of food: protein, fats and carbs that make up your total caloric intake. Each macro provides different health and nutrition benefits. Manipulating these ratios, specific to your body’s needs and your overall goals, is where the magic happens!
✅ Protein will keep you fuller for longer and help you to recover from exercise & illness…
✅ Fats also help to control your appetite and support your hormones & general health…
✅ Carbs will keep your energy & performance levels up and improve your mood…
✅ Making the dieting process much easier 🙌
💥SAVE FOR LATER💥
Learning how to balance your macros can support better athletic performance, appetite control, energy levels, improved mood, and assist in fat loss or muscle growth. I consider all of these factors when I calculate tailored macronutrient goals for my clients.
Need help with your fitness & nutrition? Come train with me at PT Hale 🏋️♂️
Limited slots available so get in touch NOW!!! 👉📩
AGE does not dictate what you can achieve! Only your attitude and effort 💪!
I have a few slots available for nutrition coaching and person training at PT Hale
Comment 🏋️♂️ below if you’d like to find out more 👇👇
I love helping people get strong and feel awesome about themselves, and I'd love to help you too 🙏❤️
How to program a good upper body workout… read below👇
1️⃣ Start with a heavy pushing exercise (shoulder press, bench press, chest press, overhead press, dip, floor press, press up etc.)
2️⃣ Superset with a vertical pulling exercise (pull up, chin up, pull down etc.)
3️⃣ Add in a second pushing exercise, targeting a different muscle group (e.g if you’ve started with a shoulder press, your 2nd pressing exercise could be a chest press)
4️⃣ Superset with a horizontal pulling exercise (seated row, inverted row, bent over row etc.)
5️⃣ Then finish with some isolation exercises to target individual muscles (lateral raises, bicep curls, tricep extensions etc.)
Sets and reps used will depend on your training phase, however if you’re new to training you could start with 2-3 sets, and 10-12 or 12-15 reps of every exercise. Taking appropriate rests in between sets.
💥SAVE FOR LATER💥
Want to get the most out of your training and learn how to lift weights effectively? Come train with me at PT Hale 🏋️♂️
Limited slots available so get in touch NOW!!! 📩
Or subscribe to my fitness app for easy to follow home or gym workouts 💪 www.hwfit.co
Nutrition is the biggest part of improving your physique so here’s some tips on how to make macro tracking easier… read below👇
1️⃣ Eat the same breakfast - MyFitnessPal has a feature where you just swipe to the right & ALL ingredients are copied in a second 🙌
2️⃣ Keep your scales to hand - I always keep mine on the kitchen counter right next to the fridge 😁
3️⃣ Prep ingredients in advance or buy ready prepared ones - This makes food prep & macro tracking soooo much easier 💯
4️⃣ Keep things simple - I base all my meals around 3 main ingredients (protein, carbs & fruit or veggies). That way it’s super easy to create well balanced meals on the go👌
💥SAVE FOR LATER💥
Need help with your fitness & nutrition? Come train with me at PT Hale️
Limited slots available so get in touch NOW!!! 👉📩
How to get your first pull up… read below👇
1️⃣ Start by doing Lat pull downs (increasing the reps or resistance each week)
2️⃣ Then move on to leg assisted pull ups (increasing the reps each week)
3️⃣ Then feet elevated pull ups (again increasing the reps each week)
4️⃣ and finally you’ll be ready for your first pull up! 💪
Sets and reps used will depend on your training phase, however if you’re new to training you could start with 2-3 sets, and 10-12 or 12-15 reps of each exercise, moving onto 4-6 or 6-8 reps of the harder alternatives. Taking appropriate rests in between sets.
💥SAVE FOR LATER💥
Want to get the most out of your training and learn how to lift weights effectively? Come train with me at PT Hale 🏋️♂️
Limited slots available so get in touch NOW!!! 📩
Or subscribe to my fitness app for easy to follow home or gym workouts 👉 www.hwfit.co
How to program a good leg workout… read below👇
1️⃣ Start with a big compound strength lift (front squats, back squats, deadlifts)
2️⃣ Include a single leg exercise (split squats, lunges, step ups)
3️⃣ and some sort of hip hinge movement (back extensions, RDLs, good mornings)
4️⃣ Then finish with isolation work to target individual muscles (glute bridges, leg curls, leg extensions)
Sets and reps used will depend on your training phase, however if you’re new to training you could start with 2-3 sets, and 10-12 or 12-15 reps of every exercise. Taking appropriate rests in between sets.
💥SAVE FOR LATER💥
Want to get the most out of your training and learn how to lift weights effectively? Come train with me at PT Hale 🏋️♂️
Limited slots available so get in touch NOW!!! 📩
Or subscribe to my fitness app for easy to follow home or gym workouts 💪 (www.hwfit.co)
How to make progress in the gym 🏋️♂️…
Read below 👇👇
1️⃣ Follow a progressive training program
2️⃣ Consistently train 3-4 times a week
3️⃣ Focus on range of motion
4️⃣ Perform slow and controlled reps
5️⃣ Use challenging weights
6️⃣ Fuel your body correctly
Need help with your fitness & nutrition? Come train with me 🏋️♂️👇👇
💪 Online at www.hwfit.co
💪 Or in person at PT Hale
Limited slots available so get in touch NOW!!! 📩
08/09/2022
RIP Her Majesty The Queen 🇬🇧
70 years of faithful service 🙏
07/09/2022
Come train with me at PT Hale 💪
I currently have PT slots available 🙌😅
07/09/2022
Client Andy hard working towards his goals 💪🔥
I have a few slots available for online or in person training. Comment 🏋️♂️ below if you’d like to find out more 👇👇
Tonight’s dinner sorted 🙌😋
This turkey mince bolognese meal includes…
▪️200g of green veggies 🥦
▪️100g of cooked pasta 🍝
▪️100g of bolognese sauce 🍅
▪️100g of cooked turkey thigh mince 🍗
▪️15g of grated cheese 🧀
▪️2ml of cooking oil 🧑🍳
Nutritional info 📊:
▪️56g of protein
▪️19g of fat
▪️85g if carbs
▪️555 calories
Comment ‘😋’ below if you would eat this 👇👇
Read below 👇
🗣Create A Calorie Deficit… until the desired fat has gone! You can do this by using the MyFitnessPal app to help you track & manage your calories 👍
And here’s some ways to make it easier to sustain a calorie deficit 👇👇
✅ Eat enough protein 🍗🥛🐠- having around 30g of protein with every meal, along with a high protein snack, like a protein shake or yogurt, will keep you fuller for longer & help your body to recover from exercise
✅ Eat lots of fruit & veggies 🍓🥦 - this will fill you up, give you more energy & improve your overall health
✅ Walk 10k steps a day 👣 - this will help to burn calories, keep your stress levels down, and improve your health & fitness
✅ Lift weights 🏋🏻♂️- lifting weights 3-4 times a week will burn calories, increase your strength & fitness, boost your metabolism & help to maintain lean tissue so that you just drop fat not muscle 💪
✅ Get enough sleep each night 😴 - having 7-9hrs sleep a night will help your body & brain to recover, regulate your hormones, so that you can better control your appetite & improve your decisions around food
💥SAVE FOR LATER💥
Need help with your fitness & nutrition? Sign up to my fitness app 👉 www.hwfit.co or send me a message to find out about my 1-2-1 coaching service.
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