Frances Fitness

If you want to drop body fat WITHOUT implementing another fad diet - I have a huge opportunity for TWO people until the end of the day tomorrow (Monday).

Over the past 6-12 months I’ve been working on a method that helps people drop their first 7 Ibs, (consistently), without having to restrict the foods you love.

I’ve even been testing this process with close family and they’ve seen an immediate drop in body fat from this alone.

This is by far the best sustainable fat loss method to date..

AND because I want to see more people losing fat without being miserable during the process, I have decided to implement it for my next two clients.

I will personally be coaching TWO clients 1-on-1 on how to change their body composition and utilise this method to gain confidence not only within themselves but also within the gym environment.

As someone who struggled for years with what to eat to gain sustainable results, I can tell you that this has easily been the easiest method I’ve implemented to keep body fat low.

The best part?

Not only will you receive personalised plans, daily accountability & weekly check ins to get you the results you are after…

I will give you a private 1-1 onboarding session with myself.

Even if you don’t have time to be meal prepping or if you don’t like going into the crowded weights area of the gym, this will work for you.

These two spots will be open until 8pm (UK time) tomorrow, but likely will go in the next 30-60 min.

First come, first serve.

If this is at least remotely interests you, shoot me a DM/private message and I’ll run you through the exact process

Do You Feel Lost In the Gym? 🤷‍♀️

How to motivate yourself to achieve your goals in this cold weather...

Winter has hit and its FREEZING.

Cold mornings, dark nights.. we basically start work when its dark and finish when it is dark too.

If working out wasnt hard enough to keep motivated now we have to try too with freezing temperatures and dark skies

But dont worry! Here are some tips to help you get through!

1. Change earlier:
On the last hour of your working day get your gym clothes on 1 hour before your shift finishes. You are more likely to go as you will feel like you have already make the first step (the hardest one).

2. Go Straight after work:
No messing around, talking to your friends/partner or chilling on the sofa. It will only make things even harder.

3. Design a new playlist the night before:
Having some motivation is key during this period. Get some high pumping tunes planned and get them in your ears as soon as you finish work! (within seconds!!)

4. Buy new gym outfits:
Black Friday is coming up, get yourself some cute gymwear and you will want to go and wear it!! 🙂

5. Get an accountability partner/coach.
Having someone to hold you accountable is essential. If you know you are going to make 45693758937 excuses... it may be time to book in with someone to make sure you turn up!

Hope these 5 pointers helped!!

If you need help staying accountable this winter follow the link in my bio and we can discuss how i can potentially help you!

P.S BLACK FRIDAY IS COMING UP 😉 (I may have something special ready for you )

Have a fab day x

3 reasons why you need to start meal prepping…

1️⃣ Do you tend to go more off track in the evenings?

You’ve had a really busy day at work and you just want convenience and comfort?

Prepping your food in advance takes away the possibility of making bad choices at this time!

2️⃣ Saves time during the week

Choosing 2 days to prep will save you time during the week, great if your a busy person

Or if you don’t like cooking much!

Less mess to wash up, less effort in the long run!

3️⃣ You don’t want to constantly track macros.

Lots of people say they don’t want to become obsessed with weighing everything they eat

That’s okay! Do it all in 2 days out of 7 and then the other 5 days you don’t even have to think about it!😍

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3 top tips if you want to reduce your body fat 👇🏻

1. Sort your macros out! Calories can help you lose WEIGHT, but macros are important for optimal FAT loss!

For example, someone’s body could look completely different if they ate the same calories and they did now but change their macro levels (protein fats and carb)

2. Lift more weight! More muscle will help speed up you metabolic rate meaning you can burn more fat!

3. Use variables throughout a phase. For example cardio can be used as a tool to help stop plateaus when needed. Starting a phase with lots of cardio may not be the best thing as you won’t be able to keep adding on top of that cardio or you’ll be there for dayssssss

Need help with your training and nutrition?

Follow the link in my bio for online coaching 💕

How my client lost 6.7kg in just 12 weeks 😍👌🏼

Background:
When my client joined the course her goal was to lose a stone and to quit the binging at the weekends.

She also struggled with motivation to workout, especially now it was getting colder too…

What we did:
In order to curb the binging and get the stone lost we applied fun nutritious meal plans that satisfied her sweet tooth cravings.

We applied a fun workout structure to ensure she would enjoy sticking to the plan.

Applying daily accountability coaching ensured that motivation was kept high and the weekend struggles were sorted out once and for all!

Results:
Swipe to see her reaction to losing her goal weight plus a little more!!😍

Liz has a new found confidence and is STILL motivated to carry on, even after 12 weeks… despite not being able to stay motivated for more than 1 week prior.

I am SO proud of this client and you have done so so well! 💕✨

Want results like her?

Head over to the link in my bio or drop me a dm with ‘RESULTS’ today ✨

⁣ps. Stop waiting till the new year.. think how FAR you can be!!!⁣⁣⁣⁣⁣

5 years ago I would have laughed if someone asked me to get a Five Guys…

I would have probably said “no I’m being healthy I can’t”

All I wanted to do was stick to the plan I had and have no deviations.

I would skip social events

I would add up all the calories before going

I would feel so anxious around the food and everyone too

Forward 5 years and I have never enjoyed a meal so much!!

I have finally found BALANCE.

And that is bloody refreshing after years of restricting, and binging!!

Here’s are my 3 top tips on how to feel less anxious eating out:

1. Don’t treat it as a whole “cheat day” no one needs a whole day of binging if you current meal plan is enjoyable enough.

Have one meal out and get right back to it the next day

2. Change your mindset. - this one burger isn’t going to change my body or set me back.. it’s probably actually giving my metabolism a boost and giving me more legs!🤣

3. Keep this in mind - what would you rather.. eat the food your craving and then move on. Or think about it for the next couple days and end up binging on something else to make up for it?!

(That will probably be more calories ⬆️)

Lots more tips on how to stop binging coming soon btw 😜

Need help finally finding your balance like me and my clients are?

Follow the link in my bio 🥰

Low calorie cupcakes!

Drop me a DM with 🧁 if you’d like the recipe 😍

These will be uploaded for my clients very shortly!!💙

Want to build some amazing habits before the new year and eat all the foods you love?

Follow the link in my bio x

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My client lost 7.7kg total, knocked 2 minutes off his 10k and now his jeans are falling off.

Going from a size 36 to now his 34 jeans falling off is a massive achievement for my client James.

By following a structured plan in terms of BOTH training and nutrition he was able to make some insane results in just 12 weeks.

Want results like James?

Follow the link in my bio 🥳🥳

www.francesfitness.com

I gained lean muscle.. and some legs 👌🏼🍑

That’s 7 weeks of consistency, the correct programming and nutrition 💪🏼

Follow the link in my bio to start your journey today ✨

Is My Fitness Pal (MFP) recommend calories correct?

🤮 MFP recommends 1200 calories which can be seriously damaging not only to one’s metabolic rate but also can lead to binge eating cycles

🤮 The calories are generic. Which is wrong as not everyone with the same height and weight needs the same calories! (What if you have a faster or slower metabolic rate than someone else?)

🤮 The exercise takes off calories… meaning you can eat back the calories you’ve burnt off. NEVER DO THIS.
- The amount burnt it probs not accurate
- This may cause an unhealthy relationship with food!

Moral of the story.. while MFP can be good for tracking your food, you must have the base knowledge yourself on what your doing!!

🤨 Do you know what calories you should be on?

🤨 Do you know what macros you should aim for?

🤨 Do you know when to CHANGE your cals and macros?

Learn first, then implement.

If you need help learning about how to work out properly and monitor your intakes then hit the link in my bio 💕

Spend more time picking your next outfit than you do on your own insecurities?

However I see lots of girls do this (yes I do it too sometimes), they put lots of effort into matching their nails, outfits, shoes all to look good but deep down they know they are just covering up their biggest insecurity..

The way their body looks.

Now don’t get me wrong its great to take care of yourself and treat yourself to nice clothes, pamper days etc, but whats the point if girls still feel insecure and unhappy with the way they are looking?

There is way too much time being spent on temporary fixes not the underlying issue.

For me, id rather spend 1 hour in the gym working on my goals and dealing with my own insecurities, actually doing something about it.. rather than spending loads of £££ covering up the problem.

If the same effort was transferred over from hours picking and choosing things to wear into smashing out a sweaty gym session to work on their goals then I guarantee they would be a lot more comfortable in their outfits and own self.

Things take time.. just like it does when you are shopping.. same applys when working on your body to achieve the results you want too..

So girlies.. if you are spending all your time and effort scrolling through PLT, getting your hair and nails done, finding cute outfits in Zara… then ask yourself one thing..

How great would it feel to pick ANY outfit you wanted and not have to worry if your body would look good in it…

How great would it feel to be able to wear something more simple because you would rather show off your new toned physique than the new pretty dress?

How great would it feel to be able to never have to feel insecure about your body?

Many girls come to me and say they are fed up of spending money on things that make them feel great for a day or so but never solve their underlying issue.

Want to learn more? I have 3 spaces available for women who want to make a change once and for all… DM me with ‘info’ to learn more

How did my client Hayleigh Smith achieve this in just 6 weeks ONLY!!

-2kg difference and a whole lot of confidence gained!!

Body recomposition at its finest 😜😜

✅ Structured strength training

✅ Structured Macro focused nutrition!

✅ Daily accountability

You can achieve such a difference from now until Christmas!

Want to join my FIT-MASS challenge??

Follow the link in my bio!

So proud of you Hayleigh! 💚💚💚

My client gained 4.1kg of lean muscle and gained a whole lot of confidence‼️

Here’s how we did it…

✅ Applied STRUCTURED workouts.. no more just deciding on the day and what’s free in the gym

✅ Focused on increasing the calories but in a CONTROLLED way.

✅Putting the main focus on macronutrients to ensure body fat was kept minimal during the bulk (he even gained more abs 😉)

✅ Applied daily accountability to ensure that it was easy to stick too with support!

Just wow. Swipe and you’ll see his progress and increase in weights during the programme

Amazing. I’m SO proud of you 😍✨

Want results like Owen? Follow the link in my bio!



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How is my body recomposition transformation going?

Body recomposition: staying about the same weight but declining fat and gaining muscle.

My aim of this transformation is to build lean muscle (especially legs and 🍑 ) and drop the fat % down!

Body recompositions take time, however I knew that before starting.. longer than a cut or bulk usually as you do it a much slower pace.

However.. it’s going very welll!!

Muscle is being gained.. strength it UP.. PBS are being hit and I’m feeling goooood!!

Calories at the start were 2400! However week 6 I’ve cut them for a short period of time before Christmas period.. so 1900 currently with a large focus on macros of course. (Protein fats and carbs)

Training wise started with just so leg weights and steps and the past 2 weeks I’ve added some stair masters in to shock the body.

This is designed specifically for my body so if your thinking about trying it be sure you know what your doing and what calories and training YOU need!

Who should do a body recomp??

1️⃣ Those who’s are just starting before they enter a cutting or bulking phase.

When you first start out, at least, recomping is very easy you don’t even have to do anything dramatic to make it happen.

If you haven’t been training for more than a few months, you can easily build muscle in a deficit by just lifting weights a few days a week and making good choices on “eating heathy.”

2️⃣ Those who are “skinny fat”

If you are already at a good weight but want to change the way your body is appearing then this is the one.

3️⃣ Those reaching their final form

If your body has reached maximum muscle then this is a good phase to hit

If you need help with body recomposition then drop me a DM or follow the link in my bio!

Who’s ready for a challenge??

The reason people don’t succeed is due to not building accountable habits!

Trying to start in the new year with ALL these elements (training, nutrition, habits, etc!!) will be ALOT without having some sort of accountability

Likelihood of people getting overwhelmed is HIGH

Meaning February drop off rates are at an all time HIGH

Get started now to achieve lasting results 🤩✨

Link in bio!

Or drop me a DM with ‘info’ 💚

How are you labelling your daily phrases?

Have a read through these examples..

I’m going to discuss “bad foods” for the purpose of this post.

You should NOT labels foods as bad.

Do you know why?

Because that’s when guilt comes in.

“I feel horrible because I’ve eaten bad foods such as chocolate”

This is toxic.

But I’ll tell you something… I used to do use all these phrases years ago.

I was the most unhappy I’ve ever been as it was all or nothing

All it results in is you feeling shameful for having these foods in your diet.

When I’m reality..everything is okay in MODERATION.

Life is too short to be excluding all ‘bad foods’ out of your diet.

You can still be very healthy

You can still achieve amazing results

While eating the foods you love!

There is no need to feel guilt, or brand certain situations as good and bad if you ENJOY it.

That’s how will results will come because you won’t feel restricted or pressured.

Enjoy the process.

What to do if you had a bad weekend or week…😳

Did you drink too much on halloween or just have a general bad week in terms of nutrition and training?

If you did… don’t worry!

Firstly remember memories are just as important and you had fun so think of the positives ✨

But if your feeling slightly meh this Monday morning then here’s some tips that will help you feel a lot better by the end of the day 👌🏼

💙 Up your water intake today! Make this a target for the week of drinking 3L of water per day

💙 Get your steps in! Your bound to have completed less yesterday if you were hungover so today let’s get to 10,000

💙 Don’t skip your Monday gym session… yes even if it’s dark and you cba!!!!

💙 Dont starve yourself because you feel bad about the weekend.. this will just end in a horrible binge eating weekend cycle

💙 Don’t get upset if the scales say something you don’t want to see. Your probably holding alot of water - wait until the end of the week if your going to look!

Remember one night out isn’t going to undo all your progress.

What matters is you get straight back on it the day after…

Consistency is EVERYTHING

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November:December accountability challenge now open!

10 spots now open for these two months.

Don’t follow the crowd and wait until January..

Think how many habits, good routines and progress you can make if you just STARTED.

No excuses 💙

Have a fab Monday x

Confidence is key ✨ Ryderwear

How my client lost 10kg and gained a whole lot of confidence 💪🏼

My client mark, started off with me with a goal of losing weight to feel better in his own skin, more energised during the work day and able to perform better in the gym

And he’s done just that ✅

By following nutritional guidance and applying accountability to his daily routine he has managed to shift 10kg of weight 👌🏼

Want to get results like mark and start feeling better in your own skin?

Drop me a DM today 💕

You can STILL eat your favourite foods and lose weight 🧁

I love cake, I always have always will - especially icing 😂😏

Why should I give up my fav food because of my goals?

Surely it would be better to find a way to reach my goals and eat my favourite food right?

Well I can do just that.

Once slice of cake isn’t going to ruin all my progress.. just like one salad won’t undo all your crap eating habits

The key thing here is…BALANCE

If I decided to always say no to everything I loved then I would end up hating the journey I’m on

I would eventually just end up binging because I’ve been so deprived of the things I love.

So every once in a while there is no harm in having something you love 🍰

Top tip: just get straight back onto your plan after the treat dont just say fu*k it and have the rest of the day off too!

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Need help achieving this balance?

Follow the link in my bio 💫

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Watch how you speak to yourself‼️

You wouldnt turn around to someone and say all the things on the left when they felt a little down..

So WHY are you talking to your own self in that tone of voice?!

You do not deserve that.

Start focusing on the right habits, rather than the negative ones just because you are feeling rubbish about yourself..

Trust me if you start applying the left side when your feeling down .. it will be a constant cycle

I was there for YEARS.

It’s a horrible mindset to be in.. but once you find that self belief…

Things will really start to change.

But it all starts with the correct mindset.

No matter what training programmes you apply

No matter what nutrition structure you follow…

If you don’t change that tone.. you’ll constantly be in the same frame of mind

Start changing your view today.

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CUTTING OUT FOODS 🧐
It’s that time of year where everyone is either starting or thinking about losing their “Christmas weight”.

Most importantly the time of year where harmful information on social media rises.

The most common: “I’m cutting out carbs and dairy in the new year”

Ask someone why this is and the most common response is

“I want to lose weight”

‼️🤯‼️

Firstly to lose weight why would you cut out the nicest things?

Who doesn’t like carbs or dairy? 🤯😂

If you don’t ever listen to anything I say please just listen to this one message:

“YOU DONT NEED TO CUT OUT ANY FOOD GROUPS TO LOSE WEIGHT”

If you do it may lead too:

✅ Weight gain in the future
✅ Bad mood swings
✅ Binging
✅ Tears 😂

In order to lose weight you need to be in a calorie deficit.

Yes you may lose weight cutting out those things but the reason why?
... calorie deficit.

Eat a balanced diet. Concentrate on macronutrients NOT JUST CALORIES!

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